(1) Women Intermediate 4 days / week

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