Weekly routine: Lower Body 1, Upper Body, Lower Body 2
Day 1: Lower Body 1
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Back Squat 3-4 sets of 6 repetitions
- Leg Press, close stance 3-4 sets of 10-12 repetitions
- Bulgarian Split Squat 3-4 sets of 10 repetitions per side
- Machine Kickback (glutes) 3 sets of 12 repetitions per side
- Machine Calf Raise 3 sets of 15-20 repetitions (optional)
- Optional Abs superset 2-3 sets of AMAP
Day 2: Upper Body
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 Row, single arm, standing 3 sets of 10 repetitions per side
- TRX Push Up 3 sets of 10 repetitions
- Pulldown, close grip 3 sets of 12 repetitions
- Dumbbell Skullcrusher, flat 2 sets of 12-15 repetitions
- Dumbbell Curl, incline 2 sets of 12-15 repetitions
- Dumbbell Side Lateral Raise, standing 2 sets of 10-12 repetitions (optional)
- Optional Abs superset 2-3 sets of AMAP
Day 3: Lower Body 2
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Back Squat 3-4 sets of 6 repetitions
- Leg Press, close stance 3-4 sets of 10-12 repetitions
- Bulgarian Split Squat 3-4 sets of 10 repetitions per side
- Leg Extension drop set
- Hamstring Curl, seated (or lying) drop set
- Machine Calf Raise 3 sets of 15-20 repetitions (optional)
- Optional Abs superset 2-3 sets of AMAP
