PUSH DAY 1️⃣ Bench Press – 3 × 8-10 2️⃣ Shoulder Press – 3 × 10-12 3️⃣ Chest Fly – 3 × 15-20 4️⃣ Lateral Raise – 3 × 10-15 5️⃣ Tricep Skull Crusher – 3 × 10-15 6️⃣ Triceps Kickback – 3 × 10-15 PULL DAY 1️⃣ Dumbbell Rows – 3 × 10-15 2️⃣ Incline Dumbbell Row – 3 × 8-10 3️⃣ Rear Delt Fly – 3 × 15-20 4️⃣ Dumbbell Shrugs – 4 × 15-20 5️⃣ Incline Curl – 3 × 10-15 6️⃣ Hammer Curl – 3 × 8-10 LEG DAY 1️⃣ DB Lying Leg Curl – 3 × 10-15 2️⃣ Goblet Squat – 3 × 5-10 3️⃣ Romanian Deadlift – 3 × 5-10 4️⃣ Bulgarian Split Squat – 3 × 10-15 5️⃣ One Leg Hip Thrust – 3 × 5-10 6️⃣ Standing Calf Raise – 4 × 10-15 🧠 Tips for Progressive Overload Increase weight once you hit the top of your rep range with good form Slow down your tempo to increase time under tension Add a set or extra reps each week Track your weights and reps to monitor progress (use apps like LYFTA) 🛌 Rest Days Are Key Aim for 1–2 rest days per week depending on recovery Example: Push – Pull – Legs – Rest – Repeat Prioritize sleep, nutrition, and hydration to support growth 📲 Download & Track Your Progress With LYFTA App #PushDay #PullDay #LegDay #DumbbellWorkout #WorkoutSplit #HomeWorkout #ChestDay #BackDay #LowerBody #ShoulderDay #Biceps #Triceps #Quads #Glutes #Hamstrings #StrengthTraining #Hypertrophy #NoMachines #DumbbellOnly #GymLife #FitnessJourney #Fitbod #calai #Liftoff #LyftaApp #StrongLifts #MyFitnessPal #Jefit #Hevy #Strava #TopFitnessApps #FitnessTracking #WorkoutRoutine - @lyfta.app