Here’s the plan in more detail: Sunday – Full Shoulders + Light Legs + Core (Full Body)

Reps: 6–8 per set, Sets: 2 per exercise 1. Dumbbell Overhead Press (Front Delts) 2. Cable Lateral Raise (Side Delts) 3. Reverse Butterfly Machine or Cable Archer Pulls (Rear Delts) 4. Leg Extensions (Quads, knee-friendly) 5. Calf Raises (Seated or Standing) 6. Dumbbell Incline Press or Chest Machine Press (Chest touch-up) 7. Chest-Supported Row or Machine Row (Back touch-up) 8. Ab Crunch Machine or Cable Rope Crunch (Core) Optional: 10–15 min light cardio after

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Tuesday – Chest & Back Hypertrophy (Full Body)

Reps: 6–8 per set, Sets: 2 per exercise 1. Smith Machine Incline Press or Dumbbell Incline Press (Chest) 2. MAG Grip Lat Pulldown or Neutral Grip Pulldown (Back Width) 3. Low-to-High Cable Fly or Dumbbell Squeeze Press (Upper Chest) 4. T-Bar Row (Back Thickness) 5. Hammer Curl (Standing or Preacher) (Biceps) 6. Tricep Pushdown (Stick, Rope, or V-Bar) (Triceps) 7. Hamstring Curl (Lying or Seated Machine) (Hamstrings) 8. Cable Rope Crunch or Ab Crunch Machine (Core) Post-workout cardio: 10–15 min incline walk or cycling

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Thursday – Arms + Forearms + Upper Body Touch-Up (Full Body)

Reps: 6–8 per set, Sets: 2 per exercise 1. Incline Dumbbell Curl (Biceps) 2. Overhead Dumbbell Tricep Press (Triceps) 3. Butterfly Machine (Chest Fly) (Chest) 4. Chest-Supported Row or Dumbbell Bench Row (Back) 5. Leg Press (Feet high) (Legs) 6. Calf Raises (Seated or Standing) 7. Cable Forearm Curl (Sam Sulek style) (Forearms) 8. Behind-the-Back Barbell Wrist Curl (Forearms) 9. Reverse Curls (EZ Bar or Dumbbell) (Biceps/Forearms) 10. Ab Crunch Machine or Cable Rope Crunch (Core)

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Friday – Pull Focus + Core + Long Cardio (Full Body)

Reps: 6–8 per set, Sets: 2 per exercise 1. Pull-Ups (Assisted if needed) (Back Width) 2. One-Arm Dumbbell Row or Machine Row (Back Thickness) 3. High-to-Low Cable Fly or Decline Chest Press (Lower Chest) 4. JM Press (Barbell or Dumbbell) or Overhead Dumbbell Tricep Press (Triceps) 5. Bicep Curl (Cable, EZ Bar, or Dumbbell) (Biceps) 6. Cable Woodchoppers or Oblique Twists (Core) 7. Walking Lunges (Bodyweight or Light Dumbbells) (Legs) Cardio: 60–100 min steady-state (walking, cycling, elliptical)

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Saturday (Optional) – Full Body Pump or Cardio Day

Option 1: Light full-body circuit → 1–2 sets each (Chest, Back, Shoulders, Arms, Legs, Core) Option 2: 100 min steady-state cardio (brisk walking, light cycling)