3 times a week
-
Full Body A:
- Flat/Incline/Machine Press - 3 sets
- Squats - 3 sets 6/8
- Bent Over Rows - 3 sets
- Leg Curls - 3 sets
- Lateral Raises - 3 sets
- Bicep Curls - 3 sets
-
Full Body B:
- Pull-Ups - 4 sets
- Dips- 3 sets
- Shoulder Press - 3 sets
- Leg Press 3 sets
- Triceps Overhead - 3 sets
- Leg Raises-2 Sets high
-
Full Body C:
- Bulgarian Squats + Bridge - 3+2 sets
- Fly - 3 sets of
- Lat Pull overs - 3 sets
- Romanian Deadlifts - 3 sets
- Rear Delt fly - 3 sets
- Standing Calf Raises - 3 sets high
- Tris(pushdown)+Bis (Hammer)Superset - 3 sets