HABIT 1: WORKOUT ROUTINE

During my freshman year, my main passion was to go to the gym and lift weights. Through that period, I have practiced correct motions of exercises including pull-ups, squats, deadlifts, and bench presses. While I believed this was a great routine, I ended up spending too much time and effort to the extent that workouts influenced my academic experience at college. For that reason, I have entirely stopped going to the gym and dedicated my time to academic and professional life. Ironically, at the end of my second year, I experienced severe deterioration in health conditions such as chronic fatigue and stress. During the summer of 2024, I am hoping to create and maintain a balanced workout routine by investing time in building a healthy body which is the foundation of a healthy mind.

--New Routine Will Be Exactly 1 Hour Per Day and 3 Consecutive Days Per 5 Days--

Day 1: Lower Body + Core

20 Mins Cardio -- 4 Sets of Core Workout

7 Sets of Squat [Currently 155 lb * 12] -- 5 Sets of Weighted Calf Raises [Currently 135 * 30]

Day 2: Back and Bicep

2 Sets of Core Workout -- 4 Sets of Pull-Ups [Currently Body Weight * 6-8]

4 Sets of Seated Row [Currently 70 lb * 12] -- 4 Sets of Lat Pulldown [Currently 80 lb * 12]

4 Sets of Dumbbell Row [Currently 30 lb * 13] -- 4 Sets of Deadlift [Currently 135 lb * 15]

4 Sets of Dumbbell Curl [Currently 15 lb * 15] -- 4 Sets of Hammer Curl [Currently 15 lb * 12]

Day 3: Shoulder, Chest, and Tricep

2 Sets of Core Workout -- 4 Sets of Machine Shoulder Press [Currently 75 lb * 8]

4 Sets of Chest Dips [Currently Body Weight * 7] -- 4 Sets of Dumbbell Shoulder Press [Currently 25 lb * 8]

4 Sets of Incline Bench Press [Currently 95 lb * 7] -- 4 Sets of Barbell Shoulder Press [Currently 65 lb * 8]

4 Sets of Tricep Extension [Currently 35 lb * 7] -- 4 Sets of Push-Downs [Currently 25 lb * 13]