# Fit sunny

Get working boi

## Day 1: Push

Chest, Shoulders, Triceps

### Workout


### Warm ups

- 1 × 15-20 Jumping Jacks

### Workout

- 3 × 8-12 Push-Up (Decline)
- 3 × 8-12 Pike Push-Up
- 3 × 10-15 Push-Up
- 3 × 10-12 Bench Dip - Weighted

### Cool down

- 1 × 15-20 Bicep Stretch
- 1 × 15-20 Chest Stretch


## Day 2: Pull

Back, Biceps

### Warm ups


### Workout

- 3 × 0-15 Prone Y-T-W - Body Only


## Day 3: Legs & Core

Quads, Hamstrings, Abs

### Warm ups


### Workout

- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 12-15 Glute Bridge (Single-Leg)
- 3 × 15-20 Calf Raise
- 3 × 10-15 Leg Raise (Lying)
- 3 × 30-45 Plank


## Rest Day

Recovery & Light Stretching


## Day 4: Upper Body

High-Volume Pump

### Warm ups


### Workout

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


## Day 5: Lower Body & Core

Explosive Legs & Deep Abs

### Warm ups


### Workout

- 3 × 12-15 Squat - Chair
- 3 × 8-12 Hamstring Slide
- 3 × 15-20 Bicycle Crunch
- 3 × 30-45 Hollow Body Hold


## Rest Day

full recovery