Fitness Journey Workout and Diet Plan

Warmup Before Every Workout (10-15 minutes)

  • Low-Intensity Cardio
  • Front/Back Leg Swings
  • Side-to-Side Leg Swings
  • Arm Swings (Front and Rotations)
  • Cable Trunk Rotations
  • Cable External/Internal Rotations
  • Neck Stretch

Day 1: Monday

Exercise Sets & Reps Tempo Target Muscle
Flat Dumbbell Press 3 sets, 12-10-8 reps 2-1-2 Chest
Incline Barbell Press 3 sets, 12-10-8 reps 2-1-2 Chest
Smith Machine Shoulder Press 3 sets, 12-10-8 reps 2-1-2 Chest
Single Arm Cable Bicep Curl (Inward) 3 sets, 12-10-8 reps 2-1-2 Biceps
Dumbbell Wrist Curl Over Bench 3 sets, 12-10-8 reps 2-1-2 Biceps
Smith Machine Toe Raise 3 sets, 12-10-8 reps 2-1-2 Calves

Day 2: Tuesday

Exercise Sets & Reps Tempo Target Muscle
Wide Grip Pull-Up 3 sets, 12-10-8 reps 2-1-2 Back
Trap Bar Shrug 3 sets, 12-10-8 reps 2-1-2 Traps
One Arm Dumbbell Row 3 sets, 12-10-8 reps 2-1-2 Back
Single Arm Cable Triceps Kickback 3 sets, 12-10-8 reps 2-1-2 Triceps
Seated Leg Curl 3 sets, 12-10-8 reps 2-1-2 Legs
Smith Machine Calf Raise 3 sets, 12-10-8 reps 2-1-2 Calves

Day 3: Wednesday

Exercise Sets & Reps Tempo Target Muscle
Single Arm Cable Incline Press 3 sets, 12-10-8 reps 2-1-2 Chest
Pec Dec Fly 3 sets, 12-10-8 reps 2-1-2 Chest
Shoulders Single Arm Leaning Cable Lateral Raise 3 sets, 12-10-8 reps 2-1-2 Shoulders
Wall Supported Dumbbell Curls 3 sets, 12-10-8 reps 2-1-2 Biceps
One Arm Reverse Dumbbell Wrist Curl Over Bench 3 sets, 12-10-8 reps 2-1-2 Biceps

Day 4: Thursday

Exercise Sets & Reps Tempo Target Muscle
T Bar Row With Handle 3 sets, 12-10-8 reps 2-1-2 Back
Smith Machine Shrug 3 sets, 12-10-8 reps 2-1-2 Traps
Cable Rope Face Pull 3 sets, 12-10-8 reps 2-1-2 Back
Dual Rope Triceps Pushdown 3 sets, 12-10-8 reps 2-1-2 Triceps
Dumbbell Stiff Leg Deadlift 3 sets, 12-10-8 reps 2-1-2 Lower Back & Hamstrings
Smith Machine Calf Raise 3 sets, 12-10-8 reps 2-1-2 Calves
Smith Machine Toe Raise 3 sets, 12-10-8 reps 2-1-2 Calves

Day 5: Friday

Exercise Sets & Reps Tempo Target Muscle
Decline Cable Chest Press 3 sets, 12-10-8 reps 2-1-2 Chest
Decline Barbell Bench Press 3 sets, 12-10-8 reps 2-1-2 Chest
Cable Front Raise Rope 3 sets, 12-10-8 reps 2-1-2 Shoulders
Dumbbell Hammer Curl 3 sets, 12-10-8 reps 2-1-2 Biceps
Bodyweight Squat 3 sets, 12-10-8 reps 2-1-2 Legs

Day 6: Saturday

Exercise Sets & Reps Tempo Target Muscle
Lat Pull Down 3 sets, 12-10-8 reps 2-1-2 Back
Dumbbell Bent Over Reverse Fly 3 sets, 12-10-8 reps 2-1-2 Shoulders
Seated Low Pulley Overhead Tricep Extension 3 sets, 12-10-8 reps 2-1-2 Triceps
Dumbbell Romanian Deadlift 3 sets, 12-10-8 reps 2-1-2 Lower Back & Hamstrings
Smith Machine Toe Raise 3 sets, 12-10-8 reps 2-1-2 Calves
Smith Machine Calf Raise 3 sets, 12-10-8 reps 2-1-2 Calves

Diet Plan with Calorie and Nutritional Details

Meal Items Calories Protein (g) Fats (g) Carbs (g)
Upon Waking Up 500 ML Warm Water 0 0 0 0
Pre-Workout (Morning/Evening) Black Coffee 2 0 0 0
Breakfast Oats (40 g, raw), Double Toned Milk (250 ml), Whey Protein (30 g) 360 37 6 43
Snack Protein Shake (30 g whey),
Dry Fruits (15 g),
1 Medium Fruit (e.g., Banana) 		315 29 9 34
Lunch Lentils/Chole/Rajma (30 g, raw),
2 Roti (No Ghee),
1 tsp Oil (for Cooking) 		295 13 6 48
Dinner Paneer (100 g, raw),
1 tsp Oil (for Cooking),
2 Roti (No Ghee) 		455 25 25 34
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