# Fit sunny

Get working boi

## Day 1: Push

Chest, Shoulders, Triceps

### Workout


### Warm ups

- 1 × 15 Arm Circle
- 1 × 1-12 Scapular Shrug
- 1 × 8 Thoracic Rotation
- 1 × 1-5 Inchworm

### Workout

- 3 × 8-12 Push-Up (Decline)
- 3 × 8-12 Overhead Press - Barbell
- 3 × 10-15 Dip (Chest Version)
- 3 × 10-12 Bench Dip - Weighted

### Cool down

- 1 × 30-45s Chest Doorway Stretch
- 1 × 30-45s Shoulder Stretch (Cross-Body)
- 1 × 30-45s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30-45s Child's Pose


## Day 2: Pull

Back, Biceps

### Warm ups

- 1 × 15 Arm Circle
- 1 × 1-12 Scapular Shrug
- 1 × 8 Thoracic Rotation
- 1 × 1-5 Inchworm

### Workout

- 3 × 0-15 Prone Y-T-W - Body Only
- 3 × 8-12 Row (Single-Arm) - Dumbbell
- 3 × 8-12 Row (Bent-Over) - Barbell
- 3 × 8-12 Bicep Curl - Barbell

### Cool downs

- 1 × 30-45s Chest Doorway Stretch
- 1 × 30-45+s Shoulder Stretch (Cross-Body)
- 1 × 30-45s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30-45s Child's Pose


## Day 3: Legs & Core

Quads, Hamstrings, Abs

### Warm ups

- 1 × 10-12 Hip hinges
- 1 × 15 Leg Swing
- 1 × 10-12 Bodyweight Squat
- 1 × 5 World's Greatest Stretch

### Workout

- 3 × 8-12 Bulgarian Split Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 12-15 Calf Raise - Barbell
- 3 × 10-15 Leg Raise (Lying)
- 3 × 30-45s Plank

### Cool downs

- 1 × 30-45s Kneeling Hip Flexor Stretch
- 1 × 30-45s Seated Hamstring Stretch
- 1 × 30-45s Pigeon Pose
- 1 × 30-45s Cobra Stretch


## Rest Day

Recovery & Light Stretching

### Workout

- 1 × 0s Cobra Stretch
- 1 × 0s Shoulder Stretch (Cross-Body)
- 1 × 0 Triceps Stretch (Cross-Body)


## Day 4: Upper Body

High-Volume Pump

### Warm ups

- 1 × 15 Arm Circle
- 1 × 1-12 Scapular Shrug
- 1 × 8 Thoracic Rotation
- 1 × 1-5 Inchworm

### Workout

- 3 × 8-12 Push-Up (Diamond)
- 3 × 10-12 Push-Up (Decline)
- 3 × 1-30 Bicep Hold (Isometric)
- 3 × 10-12 Row (Bent-Over) - Barbell

### Cool downs

- 1 × 30-45s Chest Doorway Stretch
- 1 × 30-45s Shoulder Stretch (Cross-Body)
- 1 × 30-45s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30-45s Child's Pose


## Day 5: Lower Body & Core

Explosive Legs & Deep Abs

### Warm ups

- 1 × 10-12 Hip hinges
- 1 × 15 Leg Swing
- 1 × 10-12 Bodyweight Squat
- 1 × 5 World's Greatest Stretch

### Workout

- 3 × 12-15 Squat (Goblet) - Dumbbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 15-20 Bicycle Crunch
- 3 × 30-45 Hollow Body Hold

### Cool downs

- 1 × 30-45s Kneeling Hip Flexor Stretch
- 1 × 30-45s Seated Hamstring Stretch
- 1 × 30-45s Pigeon Pose
- 1 × 30-45s Cobra Stretch


## Rest Day

full recovery