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Week 2: Building Consistency & Strength

This week increases resistance slightly while maintaining focus on controlled form. You’ll begin to use more free weights and compound movements.

Day 1: Full Body Strength Foundation

6 exercises

Barbell Back Squat (Smith Machine optional)

3 × 8-10

Incline Dumbbell Bench Press

3 × 10-12

Chest Supported Row Machine

3 × 10-12

Leg Curl Machine

3 × 12-15

Standing Dumbbell Shrugs

3 × 12-15

Treadmill Power Walk

1 × 10 minutes