WEEKS 1, 2, 3: Full Body 1
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
Full Body 1, twice a week
- Leg Press 2 sets of 12-15 repetitions
- Low Row, close grip 2 sets of 10-12 repetitions
- Stepback Lunge 2 sets of 12-14 repetitions in total
- Dumbbell Bench Press, flat 2 sets of 10-12 repetitions
- Pulldown, wide grip 2 sets of 10-12 repetitions
- Dumbbell Overhead Press, standing 2 sets of 10-12 repetitions
- Optional Abs superset 2-3 sets of AMAP
WEEKS 4, 5, 6: Full Body 2
Full Body 2, twice a week
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Goblet Squat 3 sets of 10-12 repetitions
- Barbell Row 3 sets of 10-12 repetitions
- Leg Press 3 sets of 10-12 repetitions
- Barbell Bench Press, flat 3 sets of 10-12 repetitions
- Pulldown, close grip 3 sets of 10-12 repetitions
- Barbell Overhead Press, standing 3 sets of 10-12 repetitions
- Optional Abs superset 2-3 sets of AMAP