(1) Focus days examples for the advanced

C1, Chest:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Bench Press, incline 3 sets of 10-12 repetitions

Dumbbell Fly, flat 3 sets of 10-15 repetitions

Dip (chest) / Push Up 3 sets of AMAP

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

D1, Shoulders:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Arnold Press 3 sets of 10-12 repetitions

Dumbbell Side Lateral Raise, standing 3 sets of 10-12 repetitions

Pec Deck, reverse 3 sets of 10-12 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

E1, Arms:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Cable Curl, straight bar 3 sets of 8-10 repetitions

Cable Pushdown, rope 3 sets of 8-10 repetitions

Dumbbell Curl, incline 3 sets of 10-12 repetitions

Dumbbell Skullcrusher, standing, single arm 3 sets of 10-12 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

F1, Legs:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Deadlift, sumo stance 3 sets of 6-8 repetitions

Leg Press, close stance 3 sets of 10-12 repetitions

Bulgarian Split Squat 3 sets of 10 repetitions per leg

Machine Calf Raise 3 sets of 15-20 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

G1, Back:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Dumbbell Row, single arm, standing 3-4 sets of 10-12 repetitions

Pulldown, close grip 3-4 sets of 10 repetitions

Dumbbell Chest Supported Row 3-4 sets of 12-15 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes