Get Better workouts with David

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Day 1: Full-Body Workout

1. Squats - 3 sets x 8-10 reps
2. Bench Press - 3 sets x 8-10 reps
3. Bent-Over Rows - 3 sets x 8-10 reps
4. Shoulder Press - 3 sets x 8-10 reps
5. Bicep Curls - 3 sets x 10-12 reps
6. Tricep Dips - 3 sets x 10-12 reps
7. Leg Curls - 3 sets x 10-12 reps
8. Plank - Hold for 1 minute

Day 2: Rest

Day 3: Upper Body Focus

1. Pull-Ups or Lat Pulldowns - 3 sets x 8-10 reps
2. Dumbbell Bench Press - 3 sets x 8-10 reps
3. Seated Cable Rows - 3 sets x 8-10 reps
4. Dumbbell Shoulder Press - 3 sets x 8-10 reps
5. Dumbbell Bicep Curls - 3 sets x 10-12 reps
6. Tricep Rope Pushdown - 3 sets x 10-12 reps

Day 4: Lower Body Focus

1. Deadlifts - 3 sets x 6-8 reps
2. Leg Press - 3 sets x 8-10 reps
3. Romanian Deadlifts - 3 sets x 8-10 reps
4. Leg Extensions - 3 sets x 10-12 reps
5. Seated or Standing Calf Raises - 3 sets x 10-12 reps

Day 5: Rest

Day 6: Push and Pull

1. Incline Dumbbell Bench Press - 3 sets x 8-10 reps
2. Cable Rows - 3 sets x 8-10 reps
3. Dumbbell Shoulder Flyes - 3 sets x 10-12 reps
4. Hammer Curls - 3 sets x 10-12 reps
5. Tricep Overhead Extension - 3 sets x 10-12 reps
6. Leg Curls - 3 sets x 10-12 reps

Day 7: Rest

Tips:

• Use weights that challenge you but allow you to maintain proper form.
• Perform each exercise with controlled and deliberate movements.
• Rest for about 1-2 minutes between sets to allow for adequate recovery.
• Incorporate a combination of compound and isolation exercises for balanced muscle maintenance.
• Listen to your body, and if you feel fatigued or sore, consider adding an extra rest day or adjusting the intensity as needed.
• Remember that nutrition plays a significant role in maintaining muscle, so ensure you're getting enough protein and overall calories to support your goals.

As with any exercise plan, make sure to warm up before each workout and cool down afterward. Consult with a fitness professional or doctor before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. Happy maintaining!