Strength and Aesthetics Program

Week 1

DAY 1: PUSH DAY

Warm-Up (5–10 minutes)

• Dynamic stretches: Arm circles, chest openers, shoulder shrugs (2 minutes)

• Push-Up Variations: Regular push-ups, Wide Grip Push Ups (2 sets of 10)

• Light Dumbbell Shoulder Press: Use light weights for 2 sets of 12 reps

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Workout

1. Compound Movements (Chest & Shoulders - Strength)

1. Incline Bench Press (or push-ups with elevated feet):

   • 4 sets of 10, 8, 6, and 6 reps (increase weight if possible with each set)

   • Rest: 90 seconds between sets

2. Overhead Dumbbell Shoulder Press:

   • 4 sets of 10, 8, 6, and 6 reps

   • Rest: 90 seconds

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2. Superset (Chest & Shoulders - Hypertrophy)

Superset A: Perform exercises back-to-back, rest for 60 seconds after both.

1. Dumbbell Chest Flys: 3 sets of 12 reps

2. Lateral Raises: 3 sets of 12–15 reps

Superset B: