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, incline 3 sets of 6-8 repetitions
- Dumbbell Row, single arm, standing 3 sets of 10 repetitions per side
- TRX Push Up 3 sets of 12 repetitions
- Pulldown, reverse grip 3 sets of 10-12 repetitions
- Dumbbell Curl, incline supersetted with Bench Dip 2 sets of AMAP (aiming for 10-15 repetitions per set)
- Dumbbell Side Lateral Raise, standing, single arm 2 sets of AMAP per side (aiming for 10-12 repetitions per set)
- 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
- Leg Press, close stance 3 sets of 10-12 repetitions
- Bulgarian Split Squat 3 sets of 8 repetitions per leg
- Barbell Deadlift, sumo stance 3 sets of 8 repetitions
- Back Extension (glutes) supersetted with Goblet Squat 2 sets of 10-12 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 3 sets of 6-8 repetitions
- Dumbbell Row, single arm, standing 3 sets of 10 repetitions per side
- TRX Push Up 3 sets of 12 repetitions
- Pulldown, reverse grip 3 sets of 10-12 repetitions
- Dumbbell Hammer Curl supersetted with Dumbbell Skullcrusher, flat 2 sets of AMAP (aiming for 10-15 repetitions per set)
- Dumbbell Side Lateral Raise, standing, single arm 2 sets of AMAP per side (aiming for 10-12 repetitions per set)
- 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
- Leg Press, close stance 3 sets of 10-12 repetitions
- Bulgarian Split Squat 3 sets of 8 repetitions per leg
- Barbell Deadlift, sumo stance 3 sets of 8 repetitions
- Step Up 3 sets of 12 repetitions in total
- Optional Abs superset 2-3 sets of AMAP
