‹ Workout Planner

Sunday · gym 7am

Full body

Total body and core. Focus: strength, balance, conditioning.

60 minDumbbells + machines6 moves

1. 0Mobility warm-updoorway chest stretch 30s, wall slides 10×, then 5 min easy walk5–10 min

1. 1Ab crunches3 × 15–20
2. 2Dumbbell deadlift + row3 × 10–12
3. 3Seated leg curlpad above ankles, curl heels toward the seat, return slowly3 × 10–12
4. 4Dumbbell floor press3 × 10–12
5. 5Glute kickbackseach leg3 × 12
6. 6Weighted Russian twiststotal3 × 16–20

Weight: pick one where the last 2 reps feel hard but form holds. When all sets feel easy, go up one step.