(1) Advanced 3 days / week

Full Body A, Focus, Full Body B

In case the client did not want to focus on a specific muscle group, it is going to be 3 x full body.

Note: if you are working on losing weight, do 3 sets of each exercise / if you are working on gaining weight, do 4 sets of each exercise.

Full Body A:

Warm up: 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 Core Superset 3 sets of AMAP

FOCUS/FULL BODY

Full Body B

Warm up: 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 what is a pyramid set?

Dumbbell Hammer Curl pyramid set what is a pyramid set?

Cable pushdown, straight bar drop set what is a drop set? Dumbbell Side Lateral Raise, standing supersetted with Dumbbell Rear Delt Fly, bent over 3 supersets of AMAP