Code Genius

 Leg and Shoulder Workout: Strength and Power Routine If you're looking to develop powerful legs and broad shoulders, this Wednesday workout focuses on two of the most important muscle groups in your body. The leg workout will build lower body strength and endurance, while the shoulder exercises will enhance upper body definition and posture. This routine combines compound movements with isolation exercises to maximize muscle activation and promote balanced growth. Leg Workout: Build Strength and Stability Squats (with Rod) – 3 sets of 10-12 reps Squats are the king of all leg exercises, engaging your quads, hamstrings, and glutes. Using a barbell, position it across your upper back, and squat down while keeping your core tight and back straight. This compound movement is essential for building lower body strength and stability. Lunges (with Dumbbells) – 2 sets of 10-12 reps per leg Lunges target your quads, hamstrings, and glutes, while also improving balance and coordination. Ho...

Dumbbell-Focused Chest and Triceps Workout Looking to build a stronger, more defined chest and triceps? This Tuesday workout focuses on dumbbell exercises for your chest, paired with effective tricep movements, to help you develop strength and size. Whether you’re training for aesthetics or strength, this routine is designed to target your upper body muscles with maximum efficiency. Chest Workout: Sculpting Your Pecs Inclined Dumbbell Press – 3 sets of 8-12 reps Start with the inclined dumbbell press to target the upper portion of your chest. Set the bench at a 30-45 degree angle, and as you press the dumbbells upward, make sure to control the weight. This movement helps create a fuller, more defined chest by engaging the upper pecs. Flat Dumbbell Bench Press – 3 sets of 8-12 reps The flat dumbbell bench press is a staple chest exercise that works the middle part of your chest. Lying flat on the bench, push the dumbbells up and together, then slowly lower them back down. This exerci...

Back & Bicep Workout Routine Are you looking to build strength and definition in your back and biceps? This Monday workout focuses on hitting key muscle groups with both compound and isolation exercises. Here's a detailed breakdown to get you started: Back Workout: Lat Pulldown (Wide-Grip) – 3 sets of 10-12 reps Start your workout with wide-grip lat pulldowns to target your upper back and lats. Keep your core tight and focus on pulling the bar down to your chest while squeezing your shoulder blades together. Barbell Row – 4 sets of 8-10 reps Barbell rows are a great compound movement that works your middle and lower back, along with your core. Use a slightly bent-over position, grip the barbell, and pull it toward your waist, focusing on your back muscles. Single-Arm Dumbbell Row – 3 sets of 10-12 reps per side This exercise targets each side of your back individually, helping to correct muscle imbalances. Keep your torso stable as you row the dumbbell upwards, squeezing your b...