Weekly routine: Upper Body, Lower Body, Upper Body, Lower Body
Day 1: 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
Day 2: Lower Body
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions
- Leg Press 3-4 sets of 8-10 repetitions
- Barbell Stiff Legged Deadlift 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
Day 3: 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
Day 4: Lower Body
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions
- Leg Press 3-4 sets of 8-10 repetitions
- Barbell Stiff Legged Deadlift 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
