Weekly routine: CTS, BB, L 1, Upper Body, L 2
CTS (Chest, Triceps, Shoulders)
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
BB (Back, Biceps)
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Dumbbell Row, single arm, standing 3 sets of 6-8 repetitions per side
- 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 Abs superset 2-3 sets of AMAP
L 1 (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 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 Abs superset 2-3 sets of AMAP
Upper Body
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
L 2 (Legs)
Warm up: Warm Up Exercises & 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 Abs superset 2-3 sets of AMAP
