3-day/week workout plan tailored to my goals

Day 1: Back + Biceps**  
*(Focus on vertical/horizontal pulling and biceps)*  
**Warm-Up (10 mins):** Jump rope (or jog in place) + dynamic stretches (arm circles, band pull-aparts).  

1. **Pull-Ups** (or Band-Assisted Pull-Ups)  
   - 4 sets of 6–10 reps  
   - *Use bands for assistance if needed.*  

2. **Barbell Rows** (overhand grip)  
   - 4 sets of 8–12 reps  
   - *Add 5–10 kg plates to the barbell for resistance.*  

3. **Resistance Band Face Pulls**  
   - 3 sets of 12–15 reps  
   - *Anchor the band to your pull-up bar; focus on squeezing shoulder blades.*  

4. **Hammer Curls** (using barbell or bands)  
   - 3 sets of 10–12 reps  
   - *Hold the barbell with a neutral grip or loop bands underfoot.*  

5. **Tire Slams** (with hammer)  
   - 3 sets of 15–20 slams (per side)  
   - *Full-body explosive movement for conditioning.*  

**Cool-Down (5 mins):** Stretch lats (child’s pose) and biceps (doorway stretch).  

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### **Day 2: Chest + Triceps**  
*(Focus on pressing and triceps isolation)*  
**Warm-Up (10 mins):** Arm swings, push-up variations (knee/incline), band chest stretches.  

1. **Push-Ups** (with band resistance)  
   - 4 sets of 12–20 reps  
   - *Loop a band around your back/hands for added tension.*  

2. **Barbell Floor Press** (chest press using plates)  
   - 4 sets of 8–12 reps  
   - *Lie on the floor; press the barbell (loaded with 10–15 kg) upward.*  

3. **Tricep Dips** (using tire or bench)  
   - 3 sets of 10–15 reps  
   - *Elevate feet on the tire for difficulty.*  

4. **Resistance Band Overhead Tricep Extensions**  
   - 3 sets of 12–15 reps  
   - *Step on the band, extend arms overhead.*  

5. **Tire Flips** (conditioning finisher)  
   - 3 sets of 8–10 flips  
   - *Engages chest, core, and legs.*  

**Cool-Down (5 mins):** Doorway chest stretch and tricep overhead stretch.  

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### **Day 3: Legs + Shoulders**  
*(Focus on compound leg movements + shoulder stability)*  
**Warm-Up (10 mins):** Bodyweight squats, leg swings, band shoulder dislocates.  

1. **Barbell Squats** (add bands for resistance)  
   - 4 sets of 8–12 reps  
   - *Loop bands over the barbell and anchor underfoot for extra tension.*  

2. **Overhead Press** (barbell or bands)  
   - 4 sets of 8–10 reps  
   - *Press the barbell (10–15 kg) or use bands for resistance.*  

3. **Lateral Raises** (with bands)  
   - 3 sets of 12–15 reps  
   - *Stand on bands, lift arms to shoulder height.*  

4. **Bulgarian Split Squats** (using barbell or bodyweight)  
   - 3 sets of 10–12 reps per leg  
   - *Hold the barbell on your back or use bodyweight.*  

5. **Tire Deadlifts** (grip and core challenge)  
   - 3 sets of 10–12 reps  
   - *Lift the tire by the edges, hinge at hips.*  

**Cool-Down (5 mins):** Quad stretch, calf stretch, and shoulder rolls.

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Bodyweight)

Chin-Up (Assisted)

Barbell Row

Lying Pullover (Cable)

Bicep Curl (Barbell)

Bicep Curl (Cable)

kettlebell biceps

tire with hammer

Push Up

Dip (Bodyweight)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

oblique

Sumo Squat

Standing Calf Raise

Kettlebell Press

Lateral Raise (Dumbbell)

Front Raise

Upright Row (Cable)

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