Exercise | Aditya Yadav

ExerciseUpdated: February 04, 2026

My fitness journey — running, cycling, swimming, strength training, 
            and yoga. Tracking progress, setting goals, and staying active.
      
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          💪 Current Routine Smart volume split: 3-4 sets for growth-critical lifts, 1-2 sets for accessories. 
 Sunday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Arm Circles (forward/backward) – 15 reps each
• Shoulder Dislocations (band) – 12 reps
• Wrist Rotations + Finger Extensions – 20 reps each direction
💪 Arms + Shoulders (Growth-Focused Volume)
Shoulders (3D):
• Seated Dumbbell Press (15 kg each) – 4 x 8
• Cable Lateral Raise (7.5 kg) – 3 x 15
• Rear Delt Reverse Fly (6 kg each) – 2 x 15
• Barbell Shrugs (40 kg) – 3 x 12
• Face Pulls (12.5 kg) – 2 x 15
• Scaption Raises (5 kg each) – 1 x 12
Arms/Forearms:
• Barbell Curl (20 kg) – 4 x 10
• DB Hammer Curl (10 kg each) – 2 x 15
• Cable Overhead Extension (12.5 kg) – 3 x 12
• Tricep Pushdown (15 kg) – 2 x 15
• Reverse Barbell Curl (15 kg) – 1 x 12
• Wrist Curls + Reverse (30 kg barbell, 1 superset x 20)
• Preacher Curl (17.5 kg) – 2 x 10
• Reverse Preacher Curl (15 kg) – 2 x 10
 
 Monday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Arm Swings Across Body – 15 reps/side
• Cat-Cow Flow – 12 reps
• Scapular Wall Slides – 10 reps
🔥 Chest + Back (Hypertrophy Priority)
Chest:
• Barbell Bench Press (60 kg) – 4 x 6–8
• Incline Dumbbell Press (17.5 kg each) – 3 x 10
• Chest Dips (Bodyweight + 5 kg belt) – 2 x 10
• Cable/Pec Deck Fly (10 kg each side) – 2 x 15
Back:
• Bodyweight Pull-ups (Wide Grip) – 4 x max reps
• Chest-Supported T-Bar Row (45 kg) – 3 x 10–12
• Single-Arm DB Row (20 kg) – 2 x 12
• Lat Pullover (20 kg dumbbell) – 2 x 15
• Reverse Cable Fly (8 kg each side) – 1 x 15
• Face Pulls (12.5 kg) – 2 x 15
• Back Extensions (Bodyweight + 10 kg plate) – 2 x 12
• Single-Arm Lat Pulldown (25 kg) – 1 x 10
• Single-Arm Seated Cable Row (30 kg) – 1 x 10
 
 Tuesday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Forward/Side Leg Swings – 15 reps/leg each
• Walking Lunges with Torso Twist – 10 reps/leg
• Hip Circles (standing) – 10 reps each direction
🦵 Legs + Abs + Serratus (Quad/Ham Focus)
Quads/Hams/Glutes:
• Back Squat (65 kg) – 4 x 6–8
• Romanian Deadlift (55 kg) – 3 x 10
• Leg Press (140 kg) – 3 x 12
• Seated Leg Curl (Single leg, 25 kg) – 2 x 15
• Leg Extension (Single leg, 20 kg) – 2 x 15
Calves:
• Standing Calf Raises (40 kg barbell) – 3 x 15
• Seated Calf Raises (30 kg) – 2 x 20
Abs & Serratus:
• Weighted Cable Crunch (20 kg) – 2 x 15
• Hanging Leg Raises (Bodyweight) – 2 x 12
• Weighted Russian Twists (10 kg plate) – 1 x 20
• DB Pullover (Serratus focus, 15 kg) – 2 x 15
 
 Wednesday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Arm Circles (forward/backward) – 15 reps each
• Shoulder Dislocations (band) – 12 reps
• Wrist Rotations + Finger Extensions – 20 reps each direction
💪 Arms + Shoulders (Growth-Focused Volume)
Shoulders (3D):
• Seated Dumbbell Press (15 kg each) – 4 x 8
• Cable Lateral Raise (7.5 kg) – 3 x 15
• Rear Delt Reverse Fly (6 kg each) – 2 x 15
• Barbell Shrugs (40 kg) – 3 x 12
• Face Pulls (12.5 kg) – 2 x 15
• Scaption Raises (5 kg each) – 1 x 12
Arms/Forearms:
• Barbell Curl (20 kg) – 4 x 10
• DB Hammer Curl (10 kg each) – 2 x 15
• Cable Overhead Extension (12.5 kg) – 3 x 12
• Tricep Pushdown (15 kg) – 2 x 15
• Reverse Barbell Curl (30 kg) – 1 x 12
• Wrist Curls + Reverse (5 kg barbell, 1 superset x 20)
• Preacher Curl (17.5 kg) – 2 x 10
• Reverse Preacher Curl (15 kg) – 2 x 10
 
 Thursday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Arm Swings Across Body – 15 reps/side
• Cat-Cow Flow – 12 reps
• Scapular Wall Slides – 10 reps
🔥 Chest + Back (Hypertrophy Priority)
Chest:
• Barbell Bench Press (60 kg) – 4 x 6–8
• Incline Dumbbell Press (17.5 kg each) – 3 x 10
• Chest Dips (Bodyweight + 5 kg belt) – 2 x 10
• Cable/Pec Deck Fly (10 kg each side) – 2 x 15
Back:
• Bodyweight Pull-ups (Wide Grip) – 4 x max reps
• Chest-Supported T-Bar Row (45 kg) – 3 x 10–12
• Single-Arm DB Row (20 kg) – 2 x 12
• Lat Pullover (20 kg dumbbell) – 2 x 15
• Reverse Cable Fly (8 kg each side) – 1 x 15
• Face Pulls (12.5 kg) – 2 x 15
• Back Extensions (Bodyweight + 10 kg plate) – 2 x 12
• Single-Arm Lat Pulldown (25 kg) – 1 x 10
• Single-Arm Seated Cable Row (30 kg) – 1 x 10
 
 Friday 🏃 10min Cardio (Pre-workout)
🧘 Dynamic Stretching (5 min):
• Forward/Side Leg Swings – 15 reps/leg each
• Walking Lunges with Torso Twist – 10 reps/leg
• Hip Circles (standing) – 10 reps each direction
🦵 Legs + Abs + Serratus (Quad/Ham Focus)
Quads/Hams/Glutes:
• Back Squat (65 kg) – 4 x 6–8
• Romanian Deadlift (55 kg) – 3 x 10
• Leg Press (140 kg) – 3 x 12
• Seated Leg Curl (Single leg, 25 kg) – 2 x 15
• Leg Extension (Single leg, 20 kg) – 2 x 15
Calves:
• Standing Calf Raises (40 kg barbell) – 3 x 15
• Seated Calf Raises (30 kg) – 2 x 20
Abs & Serratus:
• Weighted Cable Crunch (20 kg) – 2 x 15
• Hanging Leg Raises (Bodyweight) – 2 x 12
• Weighted Russian Twists (10 kg plate) – 1 x 20
• DB Pullover (Serratus focus, 15 kg) – 2 x 15
 
 Saturday 🧘 Active Recovery (Light stretching, walking)
📝 Weekly Progress Review & Planning
✨ Optional Mobility Flow (10 min):
• Deep Lunge with Rotation – 8 reps/side
• Thread-the-Needle – 10 reps/side
• Seated Forward Fold (hold 30 sec)
 
📊 Fitness Metrics Current measurements and goals 
 📏 Height: 5ft 8inch. 
 ⚖️ Weight: 70 kg (maintaining) 
💪 Strength Goals
Bench Press: 80 kg (current: 60 kg)
Deadlift: 120 kg (current: ~70 kg RDL pattern)
Squat: 100 kg (current: 65 kg)
Pull-ups: 15+ bodyweight reps (current: ~1 reps)
⚖️ Volume Strategy (Evidence-Based)
3-4 sets: Compounds + key isolations proven for hypertrophy
✓ 2 sets: Secondary movers (rows, dips, leg accessories)
⚬ 1 set: Rehab/prehab work (face pulls, scaptions) – health > growth
🩺 Rehabilitation & Prehab Protocol Daily/weekly joint integrity work to prevent injury and maintain movement quality 
🔄 Daily Mobility (5-7 min, post-workout or morning)
• Thoracic Spine Rotations (foam roller) – 10 reps/side
• Cat-Cow Stretch – 12 reps
• Ankle Circles + Dorsiflexion Holds – 15 reps each direction
• Wrist Flexor/Extensor Stretches – 30 sec each
💪 Muscle Group Specific Rehab
Shoulders:
  – Banded External Rotations (elbow at 90°) – 2 x 15
  – Banded Pull-Aparts (scapular retraction) – 2 x 20
  – Wall Slides (thoracic extension focus) – 2 x 12
Elbows/Wrists:
  – Tyler Twist (FlexBar) – 3 x 15 each direction
  – Wrist Deviation Holds (light band) – 2 x 20 sec
  – Finger Extensions (rubber band) – 2 x 20
Chest/Upper Back:
  – Doorway Pec Stretch – 30 sec/side
  – Banded Overhead Stretch – 2 x 15 reps
  – Scapular Wall Slides – 2 x 12
Hips/Glutes:
  – 90/90 Hip Switches – 8 reps/side
  – Banded Clamshells – 2 x 15/side
  – Couch Stretch (hip flexor) – 45 sec/side
Knees:
  – Terminal Knee Extensions (band) – 2 x 15/side
  – Straight Leg Raises (quad activation) – 2 x 15/side
  – Hamstring Slides (towel on floor) – 2 x 12
Spine/Core:
  – Dead Bugs (anti-extension) – 2 x 10/side
  – Bird-Dog (anti-rotation) – 2 x 8/side
  – McGill Curl-Ups (spinal sparing) – 2 x 10
⏱️ Implementation
• Post-workout: 2-3 rehab exercises targeting worked muscle groups (5 min)
• Rest days: Full mobility circuit (10 min)
• Pain threshold: STOP if sharp pain occurs; mild tension is acceptable
• Consistency > intensity: Daily light work beats weekly heavy rehab
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