(Full Body A, Full Body B, Full Body C)
Full Body A
Warm up: 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 Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
Full Body B
Warm up: 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 Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
Full Body C
Warm up: 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 Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes