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
- Dumbbell Bench Press, decline 3 sets of 6-8 repetitions
- Dumbbell Chest Supported Row 3 sets of 6-8 repetitions
- Dumbbell Overhead Press, seated, alternating 3 sets of 8-10 repetitions in total
- Low Row, single arm 3 sets of 10-12 repetitions
- Dumbbell Fly, incline 3 sets of 12-15 repetitions
- Barbell Curl supersetted with Bench Dip 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
- Dumbbell Stiff Legged Deadlift, single leg 3 sets of 10 repetitions
- Dumbbell Stepback Lunge 3 sets of 10 repetitions per leg
- Cable Hip Thrust 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
- Dumbbell Bench Press, incline, alternating 3 sets of 8-10 repetitions
- Barbell Row, reverse grip 3 sets of 10-12 repetitions
- Dumbbell Side Lateral Raise, standing, single arm 3 sets of 12-15 repetitions
- Pulldown, single arm 3 sets of 10-12 repetitions
- Dumbbell Hammer Curl supersetted with Barbell Close Grip Bench Press 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
- Goblet Squat 3 sets of 6-8 repetitions
- Bulgarian Split Squat 3 sets of 12 repetitions in total
- Leg Press, sumo stance 3 sets of 12-15 repetitions
- Leg Extension supersetted with Hamstring Curl, seated 3 sets of 12-15 repetitions
- Back Extension (glutes) 3 sets of 20 repetitions
- Optional Abs superset 2-3 sets of AMAP
