{"id":48694,"date":"2025-09-06T17:07:50","date_gmt":"2025-09-06T17:07:50","guid":{"rendered":"https:\/\/projectwaistline.com\/?p=48694"},"modified":"2025-09-06T17:07:59","modified_gmt":"2025-09-06T17:07:59","slug":"weekly-bone-density-strength-training-plan","status":"publish","type":"post","link":"https:\/\/projectwaistline.com\/?p=48694","title":{"rendered":"AI Training to Build Muscle\/Bone Mass"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1 (Monday):<\/strong> Upper Body + Core (Total Gym)<\/li>\n\n\n\n<li><strong>Day 2 (Wednesday):<\/strong> Lower Body + Spinal Loading (Gym)<\/li>\n\n\n\n<li><strong>Day 3 (Friday):<\/strong> Full Body + Power &amp; Balance (Home)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Total Gym deck card #&#8217;s in ( )<\/strong> :<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 \u2013 Upper Body + Core (Total Gym)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm-Up (5 min):<\/strong> Arm circles, shoulder rolls, band pull-aparts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout \u2013 2\u20133 sets each:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest Press (#1) 10\u201312 reps<\/li>\n\n\n\n<li>Lat Pulldown or Pullovers (#62) 10\u201312 reps<\/li>\n\n\n\n<li>Seated Row (#11) 10\u201312 reps<\/li>\n\n\n\n<li>Shoulder Press (or Incline Raise)&nbsp;(#19) 8\u201310 reps<\/li>\n\n\n\n<li>Biceps Curl (#43) 10\u201312 reps<\/li>\n\n\n\n<li>Triceps Extension (#45) 10\u201312 reps<\/li>\n\n\n\n<li>Plank \u2013 30 to 60 seconds<\/li>\n\n\n\n<li>Side Planks or Russian Twists&nbsp;(#54 or #57) 30 sec per side<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Tip: Gradually increase incline every 1\u20132 weeks for progression.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 \u2013 Lower Body + Spinal Loading (Gym)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm-Up (5 min):<\/strong> Dynamic leg swings, bodyweight squats, step-ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout \u2013 2\u20133 sets each:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Press \u2013 8\u201310 reps (moderate to heavy weight)<\/li>\n\n\n\n<li>Hip Abduction \u2013 10\u201315 reps<\/li>\n\n\n\n<li>Hip Adduction \u2013 10\u201315 reps<\/li>\n\n\n\n<li>Standing Calf Raises \u2013 15 reps<\/li>\n\n\n\n<li>Leg Extension \u2013 8\u201312 reps<\/li>\n\n\n\n<li>Leg Curl or Romanian Deadlift \u2013 8\u201312 reps<\/li>\n\n\n\n<li>Standing Overhead Press (dumbbells or machine) \u2013 8\u201310 reps<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Optional:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cable Woodchops \u2013 10 per side<\/li>\n\n\n\n<li>Reverse Lunges \u2013 10 per leg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 \u2013 Full Body + Power &amp; Balance (Home)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm-Up (3\u20135 min):<\/strong> Marching in place, arm and leg swings<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout \u2013 2\u20133 sets each:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Total Gym Squats (pause at bottom) (#27) 12\u201315 reps<\/li>\n\n\n\n<li>Total Gym Shoulder Press (#19) or Push-Ups \u2013 10\u201312 reps<\/li>\n\n\n\n<li>Total Gym Rows (#11) 10\u201312 reps<\/li>\n\n\n\n<li>Step-Ups or Calf Raises (#31) 15 reps per leg<\/li>\n\n\n\n<li>Chair Sit-to-Stands (explosive upward motion) \u2013 10\u201315 reps<\/li>\n\n\n\n<li>Heel Drops or Light Jumps \u2013 30 to 60 seconds<\/li>\n\n\n\n<li>Single-Leg Balance (eyes closed) \u2013 20 seconds per leg<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cool Down Stretch (5 min):<\/strong> Hamstrings, quads, chest, calves<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Schedule: Total Gym deck card #&#8217;s in ( ) : Day 1 \u2013 Upper Body + Core (Total Gym) Warm-Up (5 min): Arm circles, shoulder rolls, band pull-aparts Workout \u2013 2\u20133 sets each: Tip: Gradually increase incline every 1\u20132 weeks for progression. Day 2 \u2013 Lower Body + Spinal Loading (Gym) Warm-Up (5 min): Dynamic &hellip; <a href=\"https:\/\/projectwaistline.com\/?p=48694\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">AI Training to Build Muscle\/Bone Mass<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-48694","post","type-post","status-publish","format-standard","hentry","category-workouts"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/48694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=48694"}],"version-history":[{"count":5,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/48694\/revisions"}],"predecessor-version":[{"id":48715,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/48694\/revisions\/48715"}],"wp:attachment":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=48694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=48694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=48694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}