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