Monday

1. Bench Press (3–4 sets, 8–10 reps)

• Explanation: A fundamental compound exercise that builds overall chest mass and strength while engaging shoulders and triceps.

• Tip: Keep your feet flat, back slightly arched, and control the bar slowly.

• Warning: Always use a spotter for heavy lifts to avoid accidents.

2. Incline Dumbbell Press (3 sets, 10–12 reps)

• Explanation: Targets the upper chest and gives more definition to the chest muscles.

• Tip: Maintain a controlled motion, don’t let dumbbells touch at the top.

• Warning: Don’t overstretch at the bottom to protect your shoulder joints.

3. Chest Flys (3 sets, 12–15 reps)

• Explanation: Isolates the chest muscles, enhancing stretch and contraction for muscle growth.

• Tip: Use moderate weights and keep a slight bend in your elbows.

• Warning: Avoid going too wide—this can strain the shoulders.

4. Tricep Dips (3 sets, 8–12 reps)

• Explanation: Strengthens triceps and secondary chest activation.

• Tip: Lean slightly forward for chest focus, stay upright for more tricep activation.

• Warning: Avoid dipping too low; this may stress your shoulders.

5. Tricep Pushdowns (3 sets, 10–12 reps)

• Explanation: Isolates the triceps for definition and finishing strength.

• Tip: Keep elbows tucked in; push down fully and squeeze.

• Warning: Don’t swing or use momentum—keep movements controlled.

Warm-Up & Cool-Down

• Warm-up: 5–10 minutes light cardio + dynamic stretches.

• Cool-down: Chest and tricep stretches to improve flexibility and reduce soreness.

General Warning

• Don’t overload with heavy weights on your first day.

• Prioritize form over weight to avoid injury.

• Listen to your body—if pain (not soreness) occurs, stop immediately.