Weekly routine: Full Body 1, Full Body 2, Full Body 3
Day 1: Full Body 1
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Back Squat 3 sets of 4-6 repetitions
- Dumbbell Bench Press, flat 3 sets of 6-8 repetitions
- Barbell Deadlift, sumo stance 3 sets of 6-8 repetitions
- Barbell Overhead Press, standing 3 sets of 6-8 repetitions
- Barbell Row 3 sets of 6-8 repetitions
- Optional Abs superset 2-3 sets of AMAP
Day 2: Full Body 2
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Leg Press 3 sets of 12-15 repetitions
- Barbell Stiff Legged Deadlift 3 sets of 12-15 repetitions
- Barbell Hip Thrust 3 sets of 12-15 repetitions
- Barbell Bench Press, incline 3 sets of 12-15 repetitions
- Low Row, close grip 3 sets of 12-15 repetitions
- Dumbbell Curl, incline 3 sets of 12-15 repetitions
- Cable pushdown, straight bar 3 sets of 12-15 repetitions
- Optional Abs superset 2-3 sets of AMAP
Day 3: Full Body 3
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Smith Machine Stepback Lunge 3 sets of 12 repetitions in total
- Barbell Bench Press, flat 3 sets of 10-12 repetitions
- Step Up 3 sets of 14 in total
- Dumbbell Overhead Press, standing 3 sets of 10-12 repetitions
- Barbell Row 3 sets of 10-12 repetitions
- Cable Kickback (glutes) 3 sets of 12-15 repetitions per side
- Optional Abs superset 2-3 sets of AMAP
