Yatinder Singh Unveil Your Best Self: How Our 4-Day Workout Plan Transforms Your Body and Mind
From Start to Finish: Your 4-Day Fitness Roadmap to a Fitter, Stronger You
Day 1: Chest and Triceps
Bench Press:
4 sets of 8-10 reps, rest 1-2 minutes between sets.
Progressive Tip:
Increase weight gradually as your strength improves. Drop Sets: Perform one set with slightly lighter weight to failure.
Warm-Up: "Dynamic Chest Opener Warm-Up"
Incline Dumbbell Press:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Focus on increasing the range of motion and control. Drop Sets: Decrease weight by 25% after each set.
Warm-Up: "Elevated Incline Mobility Drills"
Dumbbell Flyes:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Slow, controlled movement; increase weight incrementally. Drop Sets: Use resistance bands to extend the set.
Warm-Up: "Fluttering Fly Warm-Up Routine"
Tricep Dips:
4 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Gradually add extra weight or increase the dip depth. Drop Sets: Complete your final set with bodyweight only.
Warm-Up: "Dip into Tricep Activation"
Skull Crushers:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Vary grip width for different angles. Drop Sets: Decrease weight by 20% for the last set.
Warm-Up: "Cranial Crusher Prep Sequence"
Day 2: Back and Biceps
Deadlift:
4 sets of 6-8 reps, rest 2-3 minutes between sets. Progressive Tip: Gradually increase weight while maintaining proper form. Drop Sets: Complete one set with 50% of your working weight.
Warm-Up: "Dynamic Hip Hinge Activation"
Pull-Ups/Assisted Pull-Ups:
3 sets of 8-10 reps, rest 1-2 minutes between sets. Progressive Tip: Aim for more unassisted reps over time. Drop Sets: Use resistance bands for the last set.
Warm-Up: "Skyward Pull-Ups Primer"
Bent-Over Rows:
4 sets of 8-10 reps, rest 1-2 minutes between sets. Progressive Tip: Focus on contracting your back muscles. Drop Sets: Decrease weight by 15% for your final set.
Warm-Up: "Dynamic Row Activation Flow"
Seated Dumbbell Curls:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Use controlled movements and increase weight as needed. Drop Sets: Perform one set with a lighter weight.
Warm-Up: "Seated Curls Mobility Prep"
Hammer Curls:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Focus on eccentric (lowering) phase for muscle engagement. Drop Sets: Reduce weight for the final set.
Warm-Up: "Thor's Hammer Warm-Up Routine"
Day 3: Legs Workout
Squats:
4 sets of 8-10 reps, rest 2-3 minutes between sets. Progressive Tip: Gradually increase weight while maintaining proper squat form. Drop Sets: Perform a set with bodyweight only.
Warm-Up: "Dynamic Leg Drive Activation"
Romanian Deadlifts:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Increase weight while focusing on hamstring engagement. Drop Sets: Reduce weight by 20% for the last set.
Warm-Up: "Hamstring Stretch & Activation Sequence"
Leg Press:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Control the descent and push through heels. Drop Sets: Complete one set with a lighter load.
Warm-Up: "Leg Press Power Prep Routine"
Lunges:
3 sets of 10-12 reps (each leg), rest 1-2 minutes between sets. Progressive Tip: Use weights to increase resistance over time. Drop Sets: Alternate between bodyweight and weighted lunges.
Warm-Up: "Dynamic Lunge Mobility Sequence"
Calf Raises:
4 sets of 12-15 reps, rest 1-2 minutes between sets. Progressive Tip: Gradually increase weight and focus on the full range of motion. Drop Sets: Use one-leg calf raises for the last set.
Warm-Up: "Calf Ignition Warm-Up Routine"
Day 4: Shoulders and Abs
Military Press (Overhead Press):
4 sets of 8-10 reps, rest 1-2 minutes between sets. Progressive Tip: Increase weight while maintaining proper shoulder alignment. Drop Sets: Complete one set with lighter weight and higher reps.
Warm-Up: "Dynamic Shoulder Elevation Sequence"
Lateral Raises:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Focus on controlled motion and use progressive overload. Drop Sets: Use resistance bands for the final set.
Warm-Up: "Lateral Mobility and Activation Flow"
Front Raises:
3 sets of 10-12 reps, rest 1-2 minutes between sets. Progressive Tip: Increase weight while maintaining good posture. Drop Sets: Perform one set with lighter dumbbells.
Warm-Up: "Frontal Raise Preparatory Routine"
Plank:
Hold for 60-90 seconds, 3 sets, rest 1-2 minutes between sets. Progressive Tip: Increase duration as your core strength improves. Drop Sets: Decrease plank duration slightly for the final set.
Warm-Up: "Core Stabilization Activation Drill"
Russian Twists:
3 sets of 12-15 reps (each side), rest 1-2 minutes between sets. Progressive Tip: Use a medicine ball or weights to challenge your obliques. Drop Sets: Complete one set with bodyweight only.
Warm-Up: "Russian Twist Mobility Routine"
Remember to follow the progressive overload principle by gradually increasing weight, reps, or intensity as you become stronger. Drop sets can be used occasionally to challenge your muscles further. Focus on maintaining proper form throughout your workouts, and make sure to give your muscles sufficient time to recover between sets and exercises. Also, the warm-up names provided are intended to be engaging and descriptive, but feel free to modify them to suit your style and preferences.
Day 5: Get Round Butt Get Bigger Glutes
Squats:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees, keeping your back straight.
- Push your hips back and down as if you're sitting in a chair.
Lunges:
- Step forward with one leg, bending both knees to lower your body.
- Keep your front knee directly above your ankle.
Deadlifts:
- Keep your back straight and lift the barbell by straightening your hips and knees.
- Perform 3 sets of 8-10 reps.
Hip Thrusts:
Sit on the ground with your upper back against a bench and a weighted barbell across your hips.
Roll the barbell over your legs and lean against the bench.
Glute Bridges:
Lower your hips back down and repeat for 3 sets of 15-20 reps.
Best Tips:
Consistency: Stick to a regular workout routine, aiming for at least 3-4 times a week.
Rest and Recovery: Ensure you're getting enough sleep and giving your muscles time to recover between workouts.
Hydration and Nutrition: Drink plenty of water and focus on a balanced diet rich in whole foods.
Variation: Mix up your exercises to target your glutes from different angles and avoid plateaus.
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