Tej 
gym 
program

Unlock your potential with the Tej program, a focused 1-week training plan designed for muscle sculpting and strength building. Comprising 5 workouts, this program is tailored for novice lifters and utilizes a full gym setup to maximize results. Each session, lasting just 10 minutes, targets key muscle groups with a mix of machine and free weight exercises, ensuring you build a solid foundation while enhancing your physique. Get ready to elevate your fitness journey!

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Week 1

Chest Press (Machine)

Incline Chest Press (Machine)

Chest Fly (Machine)

Shoulder Press (Machine)

Lateral Raise Machine

Single Arm Overhead Tricep Extension

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Push Day Monday

Single Arm High Row (Cable)

Chest Supported Row (Machine)

Lat Pulldown

T-Bar Row

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Pull day - Tuesday Day 2

Hack Squat

Leg Extension

Seated Calf Raise

Leg Curl

Lying Leg Curl

Hip Adductor (Machine)

Glute Bridge (Dumbbell)

Leg exercise - Wednesday Day 3

Chest Fly (Cable)

Face Pull

Skull Crusher (Barbell)

Push day - Day 4

Lat Pulldown (Close Grip)

Rack Pull (Barbell)

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

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