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### 🗓️ 6-Day Strength + Cardio Plan
**Format:**Â Progressive overload (adding reps/sets/weight gradually).
**Intensity:** Moderate weight (12–15 reps, leaving 1–2 reps “in the tank”).
**Breathing:**Â Exhale on effort, inhale on return. No breath-holding.
**Cardio:**Â Zone 2 (easy conversational pace).
### Day 1 - Chest & Triceps
Strength (3 sets each, 12–15 reps):
- Barbell Bench Press
- Incline Barbell Bench Press
- Body-weight Dip
- Dumbbell Lying Triceps Extension
- Triceps Press-down
### Day 2 - Legs & Core
Strength (3 sets each, 12–15 reps):
- Hack Squat Machine
- Leg Press
- Weighted Leg Curl
- Weighted Leg Extensions
- Calf Raise
- Leg Raise
- Hanging Legs Raise
- Rotary Torso Machine
### Day 3 - Back & Biceps
Strength (3 sets each, 12–15 reps):
- Pull-up
- V-grip Cable Row
- Lat Pull-down
- Hyperextension
- Curl
- Dumbbell Hammer Curl
- Barbel Biceps Curl
### Day 4 - Legs
Strength (3 sets each, 12–15 reps):
- Hack Squat Machine
- Leg Press
- Weighted Leg Curl
- Weighted Leg Extensions
- Calf Raise
- Leg Raise
- Hanging Legs Raise
- Rotary Torso Machine
### Day 5 - Chest & Triceps
Strength (3 sets each, 12–15 reps):
- Barbell Bench Press
- Incline Barbell Bench Press
- Body-weight Dip
- Dumbbell Lying Triceps Extension
- Triceps Press-down
### Day 6 - Cardio
- 30–35 min Zone 2 (bike, treadmill or brisk walk)