Jeff’s Gym Plan

🔥 Day 1 — Push

• Chest Press Machine — 4×8–10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Chest Fly Machine — 4×10–12
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Shoulder Press — 4×8–10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Lateral Raises — 3×10–12
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Triceps Pushdown — 3×10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Triceps Extension — 3×10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube

💪 Day 2 — Pull

• Row Machine — 4×10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Lat Pulldown — 4×10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Bicep Curl (Machine/DB) — 3×10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Alt. Dumbbell Curls — 3×10 each
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Face Pulls / Rear Delt — 3×12
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube

🦵 Day 3 — Legs

• Leg Extension — 3×12
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Squats — 4×8–10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Hamstring Curl — 3×8–10
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Calf Raises — 3×15
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube

🧠 Core

• Crunches — 3×25
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Leg Raises — 3×25
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Alt Toe Touches — 3×30
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube
• Plank — 3×30–45s
  • Tempo 2–3s down, 2s up
  • Breathe out on effort
  ▶ Play Here 📱 Open YouTube

📝 Notes