Seek First: Grains - Workout Program

Monday – Push (Chest, Shoulders, Triceps)

1. Warm-up: 5-minute light cardio (bike or treadmill)
2. Bench Press – 4 sets of 8-10 reps
3. Overhead Shoulder Press – 4 sets of 8-10 reps
4. Incline Dumbbell Press – 3 sets of 10 reps
5. Lateral Raises – 3 sets of 12-15 reps
6. Tricep Dips – 3 sets of 12 reps
7. Tricep Cable Pushdown – 3 sets of 12 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Tuesday – Pull (Back, Biceps, Rear Delts)

1. Warm-up: 5-minute light cardio
2. Deadlifts – 4 sets of 6-8 reps
3. Pull-Ups – 3 sets of 8-10 reps (use assistance if needed)
4. Barbell Row – 3 sets of 8-10 reps
5. Face Pulls – 3 sets of 12 reps
6. Bicep Barbell Curl – 3 sets of 10 reps
7. Hammer Curls – 3 sets of 10-12 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Wednesday – Legs (Quads, Hamstrings, Glutes)

1. Warm-up: 5-minute light cardio
2. Squats – 4 sets of 8-10 reps
3. Romanian Deadlifts – 4 sets of 8-10 reps
4. Leg Press – 3 sets of 10-12 reps
5. Walking Lunges – 3 sets of 12-15 steps per leg
6. Leg Curls – 3 sets of 12-15 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Thursday – Push (Chest, Shoulders, Triceps)

1. Warm-up: 5-minute light cardio
2. Dumbbell Chest Press – 4 sets of 8-10 reps
3. Arnold Press – 4 sets of 10 reps
4. Incline Bench Press – 3 sets of 8-10 reps
5. Dumbbell Lateral Raises – 3 sets of 12 reps
6. Skull Crushers – 3 sets of 10 reps
7. Overhead Tricep Extension – 3 sets of 12 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Friday – Pull (Back, Biceps, Rear Delts)

1. Warm-up: 5-minute light cardio
2. Barbell Deadlifts – 4 sets of 6-8 reps
3. Seated Row – 4 sets of 8-10 reps
4. Lat Pulldown – 3 sets of 8-10 reps
5. Reverse Fly – 3 sets of 12 reps
6. Dumbbell Bicep Curl – 3 sets of 10 reps
7. Preacher Curls – 3 sets of 10-12 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Saturday – Legs (Quads, Hamstrings, Glutes)

1. Warm-up: 5-minute light cardio
2. Front Squats – 4 sets of 8-10 reps
3. Bulgarian Split Squats – 3 sets of 10-12 reps per leg
4. Leg Press – 3 sets of 10 reps
5. Hamstring Curls – 3 sets of 12-15 reps
6. Calf Raises – 4 sets of 15 reps

Cooldown: Stretch 5 mins
Sauna: 15 minutes

Sunday – Rest Day
Use this day for recovery, mobility, and prayer.