GoW Workout Shortened 1.0.0
| Day | Exercise | Sets x Reps | Targeted Muscles |
|---|---|---|---|
| 1 | Superset: Incline Dumbbell Press + Dumbbell Lateral Raises | 3 x 8-10 | Chest, Shoulders |
| Push-Ups | 3 x to failure | Chest | |
| 2 | Dumbbell Squat to Alternating Lunges | 3 x 10 (each leg for lunges) | Lower Body |
| Plank with Leg Lifts | 3 x 30 seconds | Core | |
| 3 | Rest or Light Cardio | - | - |
| 4 | Superset: Lat Pulldown + Barbell Curl | 3 x 8 | Back, Biceps |
| Tricep Overhead Extension with Dumbbells | 3 x 10-12 | Triceps | |
| 5 | Superset: Incline Dumbbell Press + Single-Arm Dumbbell Row | 3 x 8-10 reps per arm | Chest, Back |
| Seated Dumbbell Overhead Press | 3 x 8-10 | Shoulders | |
| 6 & 7 | Rest or Light Cardio | - | - |
