(CTS1, BB1, L1, A1, B1)
change if a client wants to focus on a specific muscle group.
CTS 1 (Chest, Triceps, Shoulders)
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Dumbbell Bench Press, decline 3 sets of 4-6 repetitions
Cable Fly, middle 3 sets of 10-12 repetitions
Barbell Bench Press, incline 3 sets of 8-10 repetitions
Cable pushdown, straight bar 4 sets of 10-12 repetitions
Dumbbell Overhead Press, standing, alternating 3 sets of 10-12 repetitions in total
Dumbbell Side Lateral Raise, standing supersetted with Dumbbell Rear Delt Fly, bent over 2 sets of 10-12 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
BB 1 (Back, Biceps)
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Dumbbell Row, single arm, standing 3 sets of 6-8 repetitions per hand
Low Row, close grip 3 sets of 8-10 repetitions
Pulldown, wide grip 3 sets of 12-15 repetitions
Ez Bar Preacher Curl, close grip 3 sets of 8-10 repetitions
Dumbbell Hammer Curl 3 sets of 12-15 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
L1 (Legs)
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Deadlift, sumo stance 3 sets of 4-6 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 Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
A1 (Upper Body)
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Barbell Bench Press, flat 3-4 sets of 6-8 repetitions
Barbell Row / Pull Up, wide grip 3-4 sets of 6-8 repetitions
Barbell Overhead Press, standing 3-4 sets of 6-8
Pulldown, wide grip 3-4 sets of 6-8 repetitions
Barbell Curl 3-4 sets of 12-15 repetitions
Cable pushdown, straight bar 3-4 sets of 12-15 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes
B1 (Legs)
Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching
Leg Press 3-4 sets of 8-10 repetitions
Barbell Stiff Legged Deadlift 3-4 sets of 8-10 repetitions
Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions
Leg Extension supersetted with Hamstring Curl, seated 3-4 sets of 8-10 repetitions
Machine Calf Raise 3-4 sets of 15-20 repetitions
Optional Core Superset 2 sets of AMAP
Cutting: cardio 15-20 minutes