Comprehensive 7-Day Workout Plan for Strength Training and Recovery

Workout Details Day 1: Back & Core Pull-Ups (Assisted if needed): 4x8-10 Barbell Deadlifts: 4x8 Single-Arm Dumbbell Rows: 3x10-12 per arm Lat Pulldowns: 4x10 Plank Holds: 3x1 min Russian Twists (Weighted): 3x20 (10 per side) Day 2: Shoulders & Cardio Overhead Dumbbell Press: 4x8-10 Lateral Raises: 3x12-15 Arnold Press: 3x10 Face Pulls: 3x12 High-Intensity Interval Training (HIIT): 20-30 mins 1 min sprint, 2 mins jog, repeat for 20 mins. Day 3: Chest & Core Bench Press: 4x8 Incline Dumbbell Press: 3x10 Push-Ups (Weighted if possible): 3x15 Cable Crossovers: 3x12 Hanging Leg Raises: 3x12-15 Bicycle Crunches: 3x20 Day 4: Active Recovery 30–45 minutes of swimming, focusing on form and technique. Light yoga or stretching to improve flexibility. Day 5: Arms & Core Barbell Curls: 4x10 Tricep Dips (Assisted if needed): 4x12 Hammer Curls: 3x12 Overhead Tricep Extensions: 3x10 Cable Rope Pushdowns: 3x12 Plank Variations (Side Plank, Spiderman): 3x1 min Day 6: Full Body & Cardio Squats (Bodyweight or Barbell): 4x8 Deadlifts: 4x8 Bench Press: 4x8 Pull-Ups: 4x8-10 Rowing Machine (Steady Pace): 20 mins Day 7: Rest or Light Swimming Prioritize recovery with swimming or light stretching, Workout schedule spanning seven days focusing on various body parts and exercises. Detailed steps for each day with different types of workouts included. Days categorized by muscle groups and activities for effective training