(2) Focus days examples for the advanced

C2, Chest:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Dumbbell Bench Press, decline 3-4 sets of 8-10 repetitions

Cable Fly (low) 3-4 sets of 12-15 repetitions

Dip (chest) / Push Up 3-4 sets of AMAP

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

D2, Shoulders:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Overhead Press, standing 3-4 sets of 6-8 repetitions

Dumbbell Side Lateral Raise, standing 3-4sets of 12-15 repetitions

Dumbbell Rear Delt Fly, seated 3-4 sets of 12-15 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

E2, Arms:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Curl 3-4 sets of 8-10 repetitions

Ez Bar Skullcrusher, standing 3-4 sets of 8-10 repetitions

Dumbbell Preacher Curl, single arm 3-4 sets of 10-12 repetitions per arm

Barbell Close Grip Bench Press 3-4 sets of 10-12 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

F2, Legs

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Goblet Squat 3-4 sets of 6-8 repetitions

Leg Press, single leg 3-4 sets of 10-12 repetitions

Stepback Lunge 3-4 sets of 10-12 repetitions

Machine Calf Raise 3-4 sets of 15-20 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

G2, Back:

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Row, reverse grip 3 sets of 6-8 repetitions

Pulldown, wide grip 3 sets of 10 repetitions

Dumbbell Row, bench supported, single arm 3 sets of 10 repetitions per side 

Low Row, wide grip 3 sets of 10-12 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes