Upper Body 1, Lower Body 1, Upper Body 2, Lower Body 2
Upper Body 1:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Bench Press, flat 3 sets of 6-8 repetitions
Barbell Row 3 sets of 6-8 repetitions
Barbell Overhead Press, standing 3 sets of 8-10 repetitions
Pulldown, wide grip 3 sets of 10-12 repetitions
Pec Deck 3 sets of 12-15 repetitions
Cable Curl, rope supersetted with Cable Pushdown, rope 3 sets of 12-15 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
Lower Body 1:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Back Squat 3 sets of 4-6 repetitions
Barbell Stiff Legged Deadlift 3 sets of 10 repetitions
Bulgarian Split Squat 3 sets of 10 repetitions per leg
Cable Kickback (glutes) 3 sets of 20 repetitions per side
Machine Calf Raise 4 sets of 20 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
Upper Body 2:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Bench Press, incline 3 sets of 8-10 repetitions
Low Row, close grip 3 sets of 10-12 repetitions
Dumbbell Side Lateral Raise, standing 3 sets of 12-15 repetitions
Pulldown, close grip 3 sets of 10-12 repetitions
Dumbbell Curl, incline supersetted with Dumbbell Skullcrusher, flat 3 sets of 10-12 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
Lower Body 2:
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Deadlift, sumo stance 3 sets of 6-8 repetitions
Smith Machine Stepback Lunge 3 sets of 12 repetitions in total
Leg Press 3 sets of 12-15 repetitions
Leg Extension supersetted with Hamstring Curl, seated 3 sets of 12-15 repetitions
Bridge 3 sets of 20 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes