Here's an example routine to:
- Loose belly fat
- For people with scoliosis issues.
- Gain muscle mass
- That have office jobs and have to sit almost all day.
| Day | Workout | Exercises | Sets and Reps | Links |
|---|---|---|---|---|
| Monday | Legs & Shoulders | Squats | 3 sets x 10 reps | Squats |
| Lunges | 3 sets x 8-10 reps per leg | Lunges | ||
| Leg Press | 3 sets x 10 reps | Leg Press | ||
| Shoulder Press | 3 sets x 8-10 reps | Shoulder Press | ||
| Lateral Raises | 3 sets x 10-12 reps | Lateral Raises | ||
| Tuesday | HIIT | Chosen Exercise | 30s High-Intensity, 1min Rest, 15-20 min total | HIIT Example |
| Wednesday | Chest & Triceps | Bench Press | 3 sets x 8-10 reps | Bench Press |
| Incline Bench Press | 3 sets x 8-10 reps | Incline Bench Press | ||
| Push-ups | 3 sets x 12-15 reps | Push-ups | ||
| Tricep Dips | 3 sets x 8-10 reps | Tricep Dips | ||
| Skull Crushers | 3 sets x 10 reps | Skull Crushers | ||
| Thursday | Rest/Mobility | Mobility Exercises | As Directed | Mobility Exercises |
| Friday | Back & Biceps | Pull-ups or Assisted Pull-ups | 3 sets x 6-8 reps | Pull-ups |
| Seated Rows | 3 sets x 8-10 reps | Seated Rows | ||
| Seated Lat Pulldowns | 3 sets x 8-10 reps | Seated Lat Pulldowns | ||
| Hammer Curls | 3 sets x 10 reps | Hammer Curls | ||
| Bicep Curls | 3 sets x 10 reps | Bicep Curls | ||
| Saturday | Core-Focused | Planks | 3 sets x 30-60 seconds | Planks |
| Russian Twists | 3 sets x 15 reps | Russian Twists | ||
| Leg Raises | 3 sets x 10-12 reps | Leg Raises | ||
| Bicycle Crunches | 3 sets x 15 reps | Bicycle Crunches | ||
| Mountain Climbers | 3 sets x 20 reps | Mountain Climbers | ||
| Sunday | Rest/Mobility | Mobility Exercises | As Directed | Mobility Exercises |
