Ngày 1: Ngực, Tay Sau

Dumbbell Bent-over Row: 8–10 reps × 4 sets

Push-ups: 10–12 reps × 4 sets

Dumbbell Floor Press: 8–10 reps × 4 sets

Dumbbell Triceps Kickback: 10–12 reps × 3 sets

Bench Dips: 8–12 reps × 3 sets

Ngày 2: Chân, Bụng

Dumbbell Squat: 10–12 reps × 4 sets

Bulgarian Split Squat: 8–10 reps mỗi chân × 3 sets

Sumo Squat: 10–12 reps × 3 sets

Floor Crunches: 20 reps × 3 sets

Lying Leg Raises: 15 reps × 3 sets

Ngày 3: Lưng, Tay Trước

Pull-ups: Tối đa reps x 3–4 sets

One-arm Dumbbell Row: 8–10 reps mỗi tay × 4 sets

Superman: 15 reps × 3 sets

Dumbbell Bicep Curl: 10 reps × 3–4 sets

Dumbbell Reverse Curl: 10 reps × 3 sets

Ngày 4: Vai, Bụng

Dumbbell Shoulder Press: 8–10 reps × 4 sets

Dumbbell Lateral Raise: 10–12 reps × 3 sets

Dumbbell Front Raise: 10–12 reps × 3 sets

Plank: 45–60 giây × 3 sets

Russian Twist: 20–30 reps × 3 sets

Ngày 5: Tập Trung Thân Trên

Dumbbell Bent-over Row: 8–10 reps × 4 sets

Push-ups: 10–12 reps × 4 sets

One-arm Dumbbell Row: 8–10 reps mỗi tay × 3 sets

Dumbbell Floor Press: 8–10 reps × 4 sets

Dumbbell Triceps Kickback: 10–12 reps × 3 sets

Ngày 6: Chân, Mông

Dumbbell Squat: 10–12 reps × 4 sets

Bulgarian Split Squat: 8–10 reps mỗi chân × 3 sets

Sumo Squat: 10–12 reps × 3 sets

Glute Bridge: 15 reps × 3–4 sets

Donkey Kicks: 15 reps mỗi chân × 3 sets