what good shall I do this day

today I’ll take the workout plan I made yesterday and finalize it by listing all the workout variations and trying to learn how to go about logging my exercises in myfitnesspal

what good have I done good this day

finally finished the entire workout plan and here is the results

Workout Plan

  • Daily (Midday):
    • Quick Activity: 20-30 minutes of cardio (run, walk, or bodyweight exercises) to boost energy.
  • workout guide:
    • Warm-up (5-10 minutes): Dynamic stretches.
    • Strength Training (30-60 minutes):
      • Start with 2 sets of 8-10 reps.
      • Work up to 3-5 sets of 12 reps.
      • Then, move to harder exercise variations.
    • Cool-down (5-10 minutes): Light cardio and static stretches.
  • Workout Days:
    • Day 1: Push (Push-ups/Dips/Pike Push-ups/Leg raises)
    • Day 2: Pull (Pull-ups/Rows/Chin-ups/Leg raises)
    • Day 3: Legs (Squats/Lunges/Calf Raises/Glute Bridges)
    • Day 4: Push (Push-ups/Dips/Pike Push-ups/Leg raises)
    • Day 5: Pull (Pull-ups/Rows/Chin-ups/Leg raises)
    • Day 6: Legs (Squats/Lunges/Calf Raises/Glute Bridges)
    • Day 7: Rest/Cardio Day (Run, bike, etc.) + HIIT (10-20 minutes)
  • Key Points:
    • Progression: Start easy, increase reps, then sets, then exercise difficulty.
    • Form First: Always focus on good form.
    • Listen to Your Body: Rest when needed.

Warm-up exercises

  • Day 1 & 4: Push
    • Arm circles
    • Scapular push-ups
    • Wall slides
  • Day 2 & 5: Pull
    • Arm circles
    • Scapular retractions
    • Dead hangs
  • Day 3 & 6: Legs
    • Bodyweight squats
    • Walking lunges
    • Calf raises
  • Day 7: Cardio/HIIT
    • Jumping jacks
    • High knees
    • Leg swings

Cool-down exercises

  • Day 1 & 4: Push
    • Chest stretch
    • Triceps stretch
  • Day 2 & 5: Pull
    • Lat stretch
    • Biceps stretch
  • Day 3 & 6: Legs
    • Quad stretch
    • Hamstring stretch
  • Day 7: Cardio/HIIT
    • Hamstring stretch
    • Calf stretch

Workout Variations

  • Push-ups
    • Wall Push-ups
    • Incline Push-ups
    • Knee Push-ups
    • Push-ups
    • Decline Push-ups
    • Diamond Push-ups
    • Wide Push-ups
    • Archer Push-ups
    • Pseudo Planche Push-ups
    • One Arm Push-ups
    • Planche Push-ups
  • Dips
    • Bench Dips
    • Assisted Dips
    • Dips
    • Weighted Dips
    • Ring Dips
    • Korean Dips
  • Pike Push-ups
    • Incline Pike Push-ups
    • Pike Push-ups
    • Deficit Pike Push-ups
    • Wall Pike Push-ups
    • Handstand Push-ups
      • Wall Handstand Push-ups
      • Freestanding Handstand Push-ups
      • Planche Handstand Push-ups
  • Pull-ups
    • Negative Pull-ups
    • Band Assisted Pull-ups
    • Pull-ups
    • Weighted Pull-ups
    • Archer Pull-ups
    • L-Sit Pull-ups
    • One Arm Pull-ups
  • Rows
    • Incline Rows
    • Rows
    • Decline Rows
    • Ring Rows
    • Weighted Rows
    • One Arm Rows
  • Chin-ups
    • Negative Chin-ups
    • Band Assisted Chin-ups
    • Chin-ups
    • Weighted Chin-ups
    • Archer Chin-ups
    • L-Sit Chin-ups
    • One Arm Chin-ups
  • Squats
    • Wall Squats
    • Chair Squats
    • Squats
    • Jump Squats
    • Weighted Squats
    • Sissy Squats
    • Pistol Squats
  • Lunges
    • Static Lunges
    • Forward Lunges
    • Reverse Lunges
    • Walking Lunges
    • Curtsy Lunges
    • Bulgarian Split Squats
    • Weighted Lunges
    • Jump Lunges
  • Calf Raises
    • Seated Calf Raises
    • Standing Calf Raises
    • Single Leg Calf Raises
    • Weighted Calf Raises
    • Jump Calf Raises
  • Glute Bridges
    • Glute Bridges
    • Single Leg Glute Bridges
    • Elevated Foot Glute Bridges
    • Hip Thrusts
    • Weighted Glute Bridges
  • Leg Raises
    • Knee Tucks
    • Leg Raises
    • Hanging Leg Raises
    • Toes to Bar
    • L-Sit Leg Raises
    • Dragon Flags