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