My Gym Hobby

Equipment Needed

• Dumbbells or free weights
• Resistance bands
• Exercise mat (Optional)
• Water bottle and towel

Workouts: TNF Upper/Lower Split

Upper Body

• Bench Press (Flat or Incline) – 3–4 sets of 6–10 reps
• Overhead Press – 3 sets of 8–12 reps
• Pull-Ups or Lat Pulldown – 3–4 sets of 6–10 reps
• Barbell or Dumbbell Row – 3 sets of 8–12 reps
• Bicep Curls – 2–3 sets of 10–15 reps
• Tricep Extensions or Dips – 2–3 sets of 10–15 reps
• Lateral Raises (Optional) – 2 sets of 12–15 reps

Lower Body

• Squats (Barbell, Dumbbell, or Bodyweight) – 3–4 sets of 6–10 reps
• Romanian Deadlift – 3 sets of 8–10 reps
• Lunges or Split Squats – 2–3 sets of 8–12 reps per leg
• Leg Curls (Machine or Bands) – 3 sets of 10–15 reps
• Standing or Seated Calf Raises – 3–4 sets of 12–20 reps
• Hip Thrust or Glute Bridge – 3 sets of 8–12 reps