(1) Advanced 5 days / week

(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