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26 days ago
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+ # 🏋️‍♀️  Workout Program with Tutorial Links
- Hello World my name is
+ This plan is for 1st 4 weeks of your workout journey.
+ 
+ ## 💡 General Tips
+ 
+ - Focus on mind-muscle connection
+ - Take 2-5 mins breaks between sets
+ - You grow more in stretched positions
+ - Prioritize form over weight/reps
+ - Slow movement while moving weight in a downward motion / negatives (controlled eccentric)
+ - Proper breathing is crucial
+ - 10-12 minutes cardio every alternate day at the end
+ 
+ ## Monday: Legs 🦵
+ 
+ ### Warm-up
+ 
+ | Exercise | Duration/Reps | Tutorial Links | Form Tips |
+ | --- | --- | --- | --- |
+ | Warmup and Cycling | 5-7 mins cycling
+ 2-3 min warmup | [Full Leg Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) |  |
+ | Bodyweight Squats | 2 sets × 20 reps | [MuscleWiki Guide](https://musclewiki.com/bodyweight/female/glutes/bodyweight-squat/) | Practice basic movement pattern |
+ 
+ ### Main Exercises
+ 
+ | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Common Mistakes | Muscles involved |
+ | --- | --- | --- | --- | --- | --- | --- |
+ | Smith Machine Squats | #1-2: 15-20 reps (empty bar)
+ #3-4: 10-12 reps (+2.5kg/side) | Start: Empty bar
+ Progress: +2.5kg plates | 1. [Basic Tutorial](https://www.youtube.com/watch?v=8Kls95w2jFA)
+ 2. [Form Guide](https://www.youtube.com/watch?v=Uv_DKDl7EjA) 3. [Quick Tips](https://www.youtube.com/shorts/rhbIFJj4UYc) | - Wider stance - Breathing crucial
+ - Keep chest up | Watch for:
+ - Knee moving inward (it should be outwards)
+ - Back rounding | Quads,Glutes |
+ | Dumbbell RDL | 3 × 12-15 reps | 5kg dumbbells | 1. [MuscleWiki Guide](https://musclewiki.com/dumbbells/female/lowerback/dumbbell-romanian-deadlift/)
+ 2. [Common Mistakes](https://www.youtube.com/shorts/d-hn_0sEpRQ)
+ 3. [Avoiding back pain](https://www.youtube.com/shorts/wFSMH3PPu9Y) | - Hip hinge movement
+ - Feel hamstring stretch | - Not hinging at hips.
+ - Rounding back | Glutes, Ham |
+ | Leg Extension | 3 × 15 reps | 25-30kg | [Machine Guide](https://musclewiki.com/machine/female/quads/machine-leg-extension/) | Control movement | Don't swing | Quad |
+ | Calf Raises | 3 × 15-17 reps | 10kg | 1. [Machine Guide](https://musclewiki.com/machine/female/calves/machine-standing-calf-raises/)
+ 2. [Form Tips](https://www.youtube.com/shorts/xK6DoHBXTdw) | Hold 1sec at bottom | Don't rush reps |  |
+ 
+ ### Stretches
+ 
+ | Stretch | Duration | Tutorial Link | Key Focus |
+ | --- | --- | --- | --- |
+ | Quad Stretch 1 | 30s/side | [Variation Two](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-two/) | Feel front thigh stretch |
+ | Quad Stretch 2 | 30s/side | [Variation Three](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-three/) | Alternative position |
+ | Glute Stretch | 30s/side | [Glute Guide](https://musclewiki.com/stretches/female/glutes/glutes-stretch-variation-three/) | Feel hip stretch |
+ | Hamstring Stretch | 15-20s/side | [Ham Guide](https://musclewiki.com/stretches/female/hamstrings/hamstrings-stretch-variation-four/) | Gentle stretch |
+ 
+ ---
+ 
+ ## Tuesday: Shoulders & Abs 💪
+ 
+ ### Warm-up
+ 
+ | Exercise | Duration | Tutorial Link | Notes |
+ | --- | --- | --- | --- |
+ | Shoulder Mobility | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=ztQRlsR44M8) | Complete all movements |
+ 
+ ### Main Exercises
+ 
+ | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips |
+ | --- | --- | --- | --- | --- |
+ | Dumbbell Seated Overhead Press | 3 × 12-15 reps
+ 1 × 6 reps | 2.5kg dumbbells
+ 5kg (last set) | [Press Tutorial](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-overhead-press/) | - Core tight
+ - Full Range of motion |
+ | Lateral Raises | 3 × 15-20 reps
+ 1 × 6-8 reps | 2.5kg dumbbells
+ 5kg (last set) | [Raise Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-lateral-raise/) | - No swinging
+ - Control movement |
+ | Rear Delt Fly | 3 × 12-15 reps | 2.5kg dumbbells | [Fly Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-rear-delt-fly/) | Squeeze at top |
+ |  |  |  |  |  |
+ 
+ ### Abs
+ 
+ | Exercise | Sets × Reps | Tutorial Links | Key Points |
+ | --- | --- | --- | --- |
+ | Laying Leg Raises | 3 × 15-20 | [Lower Ab Guide](https://musclewiki.com/bodyweight/female/abdominals/laying-leg-raises/) | Control descent |
+ | Crunches | 3 × 15-20 | [Crunch Guide](https://musclewiki.com/bodyweight/female/abdominals/crunches/) | Curl up slowly |
+ | Plank | 1-2 mins | [Plank Form](https://musclewiki.com/bodyweight/female/abdominals/hand-plank/) | Keep body straight |
+ 
+ ### Stretches
+ 
+ | Stretch | Duration | Tutorial Link |
+ | --- | --- | --- |
+ | Shoulder Stretch 1 | 20s/side | [Variation One](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-one/) |
+ | Shoulder Stretch 2 | 20s/side | [Variation Four](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-four/) |
+ 
+ ![Screenshot 2024-11-15 at 1.19.46 PM.png](https://prod-files-secure.s3.us-west-2.amazonaws.com/28705955-53c0-4982-bc9a-f421793f3130/045a2ec0-a56e-4227-9d8d-91d2f0276245/Screenshot_2024-11-15_at_1.19.46_PM.png)
+ 
+ ---
+ 
+ ## Wednesday: Chest & Triceps 💪
+ 
+ ### Warm-up
+ 
+ | Exercise | Duration/Reps | Tutorial Links | Form Tips |
+ | --- | --- | --- | --- |
+ | Modified Push-ups | Target: 30-35 reps | [Modified Push-up Guide](https://www.youtube.com/shorts/A9eYDfkh7zQ) | - Can bend knees
+ - Focus on form |
+ 
+ ### Main Exercises
+ 
+ | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips |
+ | --- | --- | --- | --- | --- |
+ | Dumbbell Incline Bench Press | 3 × 15 reps
+ 1 × 6 reps (last set) | 2.5kg dumbbells
+ 5kg (last set) | [Incline Press Guide](https://musclewiki.com/dumbbells/female/anterior-deltoid/dumbbell-incline-bench-press/) | - Control movement
+ - Full ROM |
+ | Dumbbell Bench Press | 3 × 12-15 reps
+ 1 × 4-5 reps (last set) | 2.5kg dumbbells
+ 5kg (last set) | [Bench Press Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-bench-press/) | - Keep back flat
+ - Drive through chest |
+ | Machine Pec Fly | 3 × 12-15 reps
+ 1 × 6-8 reps (last set) | 10kg
+ 15kg (last set) | [Pec Fly Guide](https://musclewiki.com/machine/female/chest/machine-pec-fly/) | - Squeeze at peak
+ - Control return |
+ | Dumbbell Overhead Tricep Extension | 4 × 12 reps | 7.5kg | [Tricep Extension Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-overhead-tricep-extension) | - Keep elbows in
+ - Full extension |
+ | Rope/Bar Pushdown | 3 × 12-15 reps | Start light | 1. [Cable Guide
+ 2.](https://musclewiki.com/cables/female/triceps/cable-rope-pushdown/) [Form Video](https://www.youtube.com/watch?v=odbyvJm7d8s) | - Elbows at sides
+ - Control motion |
+ 
+ ### Stretches
+ 
+ | Stretch | Duration | Tutorial Link |
+ | --- | --- | --- |
+ | Chest Stretch 1 | 15-20s each | [Variation One](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-one/) |
+ | Chest Stretch 2 | 15-20s each | [Variation Three](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-three/) |
+ |  |  |  |
+ 
+ ---
+ 
+ ## Thursday: Back & Biceps 💪
+ 
+ ### Main Exercises
+ 
+ | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle Involved |
+ | --- | --- | --- | --- | --- | --- |
+ | Machine Pulldowns | 4 × 12 reps | 10-15kg | [Pulldown Guide](https://musclewiki.com/machine/female/lats/machine-pulldown/)
+ [Form Tips 1](https://www.youtube.com/shorts/oJ0x9fsmESs)
+ [Form Tips 2](https://www.youtube.com/shorts/5s6KGLTMgoI) | - Stay in place
+ - No momentum
+ - Push with lats | Lats |
+ | Machine Seated Cable Rows | 3 × 12-15 reps | 10-15kg | [Row Guide](https://musclewiki.com/machine/female/biceps/machine-seated-cable-row/)
+ [useful tips](https://www.youtube.com/watch?v=J7woEcgtArY)
+ [tips-2](https://www.youtube.com/watch?v=UCXxvVItLoM)
+ [elbow position guide](https://www.youtube.com/shorts/eA6JBY6PV4A) | - Squeeze back
+ - Control return | Mid back, lats |
+ | Bend over Dumbbell Rows | 3 × 10 reps | 5 kg | 1. [Row Guide](https://www.youtube.com/watch?v=DMo3HJoawrU)
+ 2. [Guide-2](https://www.youtube.com/shorts/Fxh6U_AurhI)
+ 3. [Avoiding lower back pain 1](https://www.youtube.com/shorts/wFSMH3PPu9Y)
+ 4. [Avoiding lower back pain 2](https://www.youtube.com/shorts/ijfcwBxbd1k)
+ 
+  | - Hip hinge
+ - Brace core (breath air into your stomach) | Mid back, lats, lower back |
+ | Back Extension | 3 × 12-15 reps | Bodyweight | [Extension Guide](https://musclewiki.com/machine/female/lowerback/machine-45-degree-back-extension/) | - Control movement
+ - No jerking | Lower back,
+ Glutes |
+ | Dumbbell Curls | 3 × 15 reps | 2.5kg dumbbells | [Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-curl/) | - Static elbows
+ - Control tempo
+ - Controlled negatives |
+ inner biceps (long head) |
+ | Hammer Curls | 3 × 12-15 reps | 2.5kg dumbbells | [Hammer Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-hammer-curl/) | - No elbow movement
+ - Full ROM | outer bicep
+ (short head) |
+ 
+ ### Stretches
+ 
+ | Stretch | Duration | Tutorial Link |
+ | --- | --- | --- |
+ | Lats Stretch 1 | 20-30s each | [Variation One](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-one/) |
+ | Lats Stretch 2 | 20-30s each | [Variation Two](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-two/) |
+ | Mid Back Stretch | 20-30s | [Trap Stretch](https://musclewiki.com/stretches/female/traps-middle/traps-mid-back-stretch-variation-one/) |
+ | Lower Back Stretch 1 | 20-30s | [Variation One](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-one/) |
+ | Lower Back Stretch 2 | 20-30s | [Variation Two](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-two/) |
+ 
+ ---
+ 
+ ## Friday: Legs (Day 2) 🦵
+ 
+ ### Warm-up
+ 
+ | Exercise | Duration/Reps | Tutorial Links | Notes |
+ | --- | --- | --- | --- |
+ | Cycling | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) | Light resistance |
+ | Body Weight Squats | 2 × 15-20 reps | Same as Monday | Focus on form |
+ 
+ ### Main Exercises
+ 
+ | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle involved |
+ | --- | --- | --- | --- | --- | --- |
+ | Goblet Squats | 4 × 15-20 reps | 10kg dumbbell | [Squat Guide](https://musclewiki.com/dumbbells/female/glutes/dumbbell-goblet-squat/)
+ [Form Video](https://www.youtube.com/watch?v=jHtONlh5_ZM) | - Elevated heels
+ - Keep chest up | Quads |
+ | Leg Press | 3 × 20 reps | 20-20kg plates | [Press Guide](https://musclewiki.com/machine/female/glutes/machine-leg-press/) | - Full ROM
+ - Control descent | Quads |
+ | Hip Thrusts | 3 × 15 reps | Light weight | [Thrust Guide](https://musclewiki.com/barbell/female/glutes/barbell-hip-thrust/) | - Bridge hips high
+ - Squeeze glutes | Glutes |
+ | Walking Lunges | 2-3 × 20 reps | 2.5kg dumbbells | [Lunge Guide](https://www.youtube.com/watch?v=Z6R8A5tcrTc) | - Long steps
+ - Control balance | Glutes, Ham |
+ | Leg Curl | 3 × 12-15 reps | 30kg | [Curl Guide](https://musclewiki.com/machine/female/hamstrings/machine-hamstring-curl/) | - Full contraction
+ - Control return | Ham |
+ 
+ Note: Either Choose Hip thrusts/ Lunges with big strides for glutes
+ 
+ ---
+ 
+ ## Saturday: Optional Cardio & Abs 🏃‍♀️
+ 
+ ### Light Cardio Options
+ 
+ - 20-30 minutes walking/cycling
+ - Keep intensity moderate
+ - Focus on recovery
+ 
+ ### Abs (Optional)
+ 
+ - Choose some exercises from Tuesday's ab workout
+ - Focus on core stability exercises.
+     - [Dr Mcgill big 3](https://www.youtube.com/shorts/C89EKtI8a3o)
+ 
+ ---
+ 
+ ## Mobility techniques
+ 
+ 1. Hip hinge : [Guide](https://www.youtube.com/shorts/JhKrt0JA3v4)   [Guide-2](https://www.youtube.com/shorts/bMo2XS_AlyQ)   (will avoid lower back pain)
+ 2. Bracing : [Bracing guide for lifting](https://www.youtube.com/watch?v=TRmayQcweUc&t=474s). (helpful for back pain and proper posture)