Gym Elevation

Weight 95 kg

Height 5'6"

Sets 2–4 × 8–10 reps

DB Max 20 kg

Tue — Legs 🦵 Wed — Rest Thu — Full Body 🔥 Fri — Rest Sat — Upper 💪 Sun/Mon — Rest

ExerciseSetsRepskg

machines

MHip Thrust2–48–1040

🚲 Bike — 2 min moderate interval

MSeated Leg Press2–48–1050

🏃 Treadmill — 2 min brisk walk interval

MLeg Extension2–48–1020

🪜 Stepmaster — 2 min interval

MProne Leg Curl2–48–1020

🚲 Bike — 2 min moderate interval

MAbductor / Adductor2–48–1030

🏃 Treadmill — 2 min interval

dumbbells

DBGoblet Squat2–48–1020

🪜 Stepmaster — 2 min interval

DBRomanian Deadlift2–48–1015 each

🚲 Bike — 2 min interval

DBReverse Lunge2–36–10 ea10 each

core finisher

MAb Machine / Back Ext.2–38–1015

Start at 2 sets / 8 reps if you're tired — that's still a win. Work up to 4 sets / 10 reps over time. Add 5 kg when all sets feel easy. Romanian Deadlift: hold one DB in each hand, hinge at hips, keep back flat.

ExerciseSetsRepskg

push

MChest Press2–38–1025

🚲 Bike — 2 min interval

MShoulder Press2–38–1015

🪜 Stepmaster — 2 min interval

DBDB Lateral Raise2–38–108 each

pull

🏃 Treadmill — 2 min interval

MPulldown2–38–1030

🚲 Bike — 2 min interval

MPulley Row2–38–1025

🪜 Stepmaster — 2 min interval

DBDB Bent Over Row2–38–1015 each

legs

🏃 Treadmill — 2 min interval

MSeated Leg Press2–38–1040

🚲 Bike — 2 min interval

MHip Thrust2–38–1035

🪜 Stepmaster — 2 min interval

DBDB Goblet Squat2–38–1020

core finisher

MTorso Rotation2–38–1010 each

MAb Machine2–38–1015

Full body day — start at 2 sets / 8 reps, push to 3 sets / 10 when you can. Legs are lighter since Tuesday already hit them. Rest 60–90 sec between sets.

ExerciseSetsRepskg

chest & back

MChest Press2–48–1025

🚲 Bike — 2 min interval

MPulldown2–48–1030

🏃 Treadmill — 2 min interval

MPec Fly / Rear Deltoid2–48–1015

🪜 Stepmaster — 2 min interval

MPulley Row2–48–1025

🚲 Bike — 2 min interval

shoulders

MSplit Shoulder Press2–48–1010

🏃 Treadmill — 2 min interval

MHigh Pull Low Rowing2–48–1020

🪜 Stepmaster — 2 min interval

DBDB Lateral Raise2–38–108 each

arms

🚲 Bike — 2 min interval

MAssist Dip Chin2–46–10−30 assist

🏃 Treadmill — 2 min cool down interval

DBDB Bicep Curl2–38–1010 each

DBDB Overhead Tricep Ext.2–38–1012

core finisher

MTorso Rotation2–38–1010 each

Start at 2 sets / 6 reps if needed — no shame. Goal is 4 sets / 10 by end of month. Assist Dip Chin: reduce assist by 5 kg every few weeks as you get stronger. Rest 60–90 sec between sets.

Welcome! 💪

GYM ELEVATION 🏋️