# MONDAY TO SUNDAY WORKOUT

Let's go fat loss and muscle gain

## 1. MONDAY:UPPER BODY

Push-Up (Wall) · Push-Up (Incline) · Knee Push-Up · Push-Up · Hammer Curl · Bicep Curl

### Workout

- 3 × 10-16 Push-Up (Wall)
- 2 × 5-10 Push-Up (Incline)
- 2 × 7-12 Knee Push-Up
- 2 × 4-7 Push-Up
- 3 × 20 Hammer Curl - Dumbbell
- 3 × 10 Bicep Curl - Dumbbell


## 2. Tuesday: Lower Body & Core 

Bodyweight Squat · Lunge · Reverse Lunge · Plank · Crunch (Reverse) · Crunch

### Workout

- 2 × 25-35 Bodyweight Squat
- 2 × 16-32 Lunge
- 2 × 16-32 Reverse Lunge
- 2 × 40-50s Plank
- 2 × 10-16 Crunch (Reverse)
- 2 × 5-12 Crunch
- 2 × 30-35s Flutter Kick


## 3. Wednesday: Active Recovery & Rest/Stretching

Quad Stretch · Cobra Stretch · Running

### Workout

- 1 × 30s Quad Stretch
- 2 × 50-60s Cobra Stretch
- 1 × 40-60min Running


## 4. Thursday: Upper Body

Push-Up (Wall) · Push-Up (Incline) · Knee Push-Up · Push-Up · Bicep Curl · Hammer Curl

### Workout

- 2 × 4-7 Push-Up
- 2 × 6-12 Knee Push-Up
- 2 × 6-10 Push-Up (Incline)
- 3 × 10-18 Push-Up (Wall)
- 3 × 20 Bicep Curl - Dumbbell
- 3 × 20 Hammer Curl - Dumbbell


## 5. Friday: Lower Body & Core 

Bodyweight Squat · Plank · Lunge · Reverse Lunge · Crunch (Reverse) · Crunch · Flutter Kick

### Workout

- 2 × 25-32 Bodyweight Squat
- 2 × 40-50s Plank
- 2 × 16-30 Lunge
- 2 × 16-30 Reverse Lunge
- 2 × 10-15 Crunch (Reverse)
- 2 × 5-10 Crunch
- 2 × 30-40s Flutter Kick


## 6. Saturday: Light Full-Body and Cardio

Mountain Climber · Jumping Jacks · Bicep Curl · Hammer Curl · Cobra Stretch

### Workout

- 2 × 40-50+s Mountain Climber
- 2 × 50 Jumping Jacks
- 3 × 15 Bicep Curl - Dumbbell
- 3 × 20-25 Hammer Curl - Dumbbell
- 2 × 50-60s Cobra Stretch