Weekly routine: Upper Body 1, Lower Body 1, Upper Body 2, Lower Body 2
Day 1: Upper Body 1
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
Day 2: Lower 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
- 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 Abs superset 2-3 sets of AMAP
Day 3: Upper Body 2
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
Day 4: Lower Body 2
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
