Mahya Badass

I intended to have 2 upper-body, 2 lower-body, and 2 abs exercises every day. Also, the exercises are designed in a way that balances the use of the barbell and the cable machine at the gym, so that if one of them is unavailable, we can still do our workout. When arranging the exercises, I kept in mind to spread out the ones that require holding dumbbells, since the forearms might get too tired from holding so many.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Thrust (Barbell)

Face Pull

Chest Fly (Cable)

Bulgarian Split Squat (Dumbbell)

Plank

Russian Twist (Dumbbell)

Squat (Barbell)

Lat Pulldown

Glute Kickback (Cable)

Arnold Press

Oblique Crunch

Side Bend (Dumbbell)

Step-Up (Weighted)

Bent Over Row (Dumbbell)

Monster Walk

Bicep Curl (Dumbbell)

Wood Chop

Tricep Extension (Cable)

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