Weekly routine: Full Body 1, LEGS, Full Body 2
Full Body 1
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Bench Press, flat 4 sets of 3-5 repetitions
- Barbell Row / Pull Up, wide grip 4 sets of 4-8 repetitions
- Barbell Overhead Press, standing 4 sets of 4-6 repetitions
- Pulldown, wide grip 4 sets of 6-8 repetitions
- Cable Curl supersetted with Cable pushdown, straight bar 4 sets of 6-8 repetitions
- Optional Abs superset 2-3 sets of AMAP
LEGS
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
- Leg Press, close stance 3 sets of 10-12 repetitions
- Bulgarian Split Squat 3 sets of 10 repetitions per leg
- Machine Calf Raise 3 sets of 15-20 repetitions
- Optional Abs superset 2-3 sets of AMAP
Full Body 2
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Dumbbell Bench Press, decline supersetted with Barbell Row 3 sets of 8-10 repetitions
- Barbell Bench Press, incline supersetted with Dumbbell Fly, incline 3 sets of 8-10 repetitions
- Pulldown, close grip pyramid set
- Dumbbell Hammer Curl pyramid set
- Cable pushdown, straight bar drop set
- Dumbbell Side Lateral Raise, standing supersetted with Dumbbell Rear Delt Fly, bent over 3 supersets of AMAP
- Optional Abs superset 2-3 sets of AMAP
