20-Minute Upper Body Workout (Gym Version) Warm-Up (3-4 minutes) Arm Circles: 1 minute (30 seconds forward, 30 seconds backward) Torso Twists: 1 minute Shoulder Rolls: 1 minute (30 seconds forward, 30 seconds backward) Workout (16-17 minutes) 1. Dumbbell Bench Press 3 sets x 10-12 reps Rest 30 seconds between sets Tip: Focus on controlled movement, especially lowering the weights. 2. Lat Pulldown (Wide Grip) 3 sets x 10-12 reps Rest 30-45 seconds between sets Tip: Keep your chest up and pull your elbows down and back. 3. Dumbbell Shoulder Press 3 sets x 10-12 reps Rest 30-45 seconds between sets Tip: Engage your core while pressing the dumbbells overhead. 4. Dumbbell Rows 3 sets x 10-12 reps (each arm) Rest 30-45 seconds between sets Tip: Keep your back flat and row with your elbow close to your body. 5. Dumbbell Bicep Curl 2 sets x 12-15 reps Rest 30-45 seconds between sets Tip: Avoid swinging the weights; control the movement both up and down. 6. Tricep Rope Pushdowns (Cable Machine) 2 sets x 12-15 reps Rest 30 seconds between sets Tip: Keep your elbows stationary and focus on squeezing your triceps at the bottom of the movement. Cooldown (2-3 minutes) Overhead Triceps Stretch: 30 seconds per side Cross-Body Shoulder Stretch: 30 seconds per side Chest Stretch (using a wall or doorframe): 30 seconds per side Child's Pose: 30 seconds 10-Minute Upper Body Workout (Bodyweight Only) Warm-Up (2 minutes) Arm Circles: 30 seconds forward, 30 seconds backward Torso Twists: 1 minute Shoulder Shrugs: 30 seconds Workout (7-8 minutes) Perform each exercise for 45 seconds of work, followed by 15 seconds of rest. Complete all exercises, then rest for 1-2 minutes and repeat for a second round if time permits. 1. Push-Ups (Knee or Standard) Focus on keeping your body in a straight line and lowering to at least 90 degrees in your elbows. 2. Triceps Dips (using a bench or chair) Keep your feet flat on the ground, and lower your body slowly to activate your triceps fully.

DAY 2 WORKOUT (Good for Gym Or Home) Today we are doing my CORE routine! AND IT ONLY TAKES 10 MINUTES Each exercise focuses on building core strength and stability without any crunching movements. Perform each exercise for 45 seconds, with 15 seconds of rest in between. 1. Plank - Get into a push-up position but rest on your forearms. - Keep your body in a straight line from head to heels, engaging your core. - Hold for 45 seconds. 2. Mountain Climbers - Start in a high plank position with hands under your shoulders. - Bring one knee toward your chest, then quickly switch legs, as if you’re "running" in place. - Keep your core tight to avoid bouncing your hips. 3. Bird Dog - Start on all fours (hands under shoulders, knees under hips). - Extend your right arm and left leg out while keeping your hips level, then bring them back to the center. - Alternate sides, moving slowly and focusing on balance and core stability. 4. Side Plank (Right) - Lie on your right side and prop yourself up on your right forearm. - Lift your hips so your body forms a straight line, and hold. - Modify by lowering your bottom knee for extra support if needed. 5. Side Plank (Left) - Repeat the same side plank position on the left side, holding your body in a straight line. 6. Reverse Plank - Sit with legs extended and place hands on the floor behind you, fingers pointing toward your toes. - Lift your hips until your body forms a straight line from shoulders to heels, squeezing your core and glutes. 7. Leg Raises - Lie on your back with legs extended and hands by your sides or under your glutes for support. - Keeping your legs straight, lift them up to about a 90-degree angle, then lower them back down slowly, engaging your core throughout. 8. Plank Shoulder Taps - Start in a high plank position. - Without shifting your hips, lift one hand to tap the opposite shoulder. Alternate sides, keeping your core tight to avoid rocking.