Week 1 & 3:
Week 2 & 4:
Day 1 - Chest & Triceps:
Day 1 - Upper Body:
Barbell Bench Press: 4 sets x 10 reps
Push-ups (using bench for incline): 3 sets x 15
reps
Dumbbell Flyes on FID Bench: 3 sets x 12 reps
Tricep Dips (using bench): 3 sets x 12 reps
Skull Crushers with Dumbbell: 3 sets x 10 reps
Day 2 - Back & Biceps:
Bent Over Barbell Rows: 4 sets x 10 reps
Dumbbell Bicep Curls: 3 sets x 12 reps
Barbell Deadlift (using half power rack): 3 sets
x 8 reps
Day 3 - Legs & Shoulders:
Barbell Squats (using half power rack): 4 sets x
10 reps
Dumbbell Lunges: 3 sets x 12 reps (each leg)
Dumbbell Shoulder Press: 3 sets x 10 reps
Day 4 - Core:
Medicine Ball Russian Twists: 3 sets x 15 reps
(each side)
Ab Roller Rollouts: 3 sets x 10 reps
Medicine Ball Slams: 3 sets x 12 reps
Dumbbell Rows (one arm): 3 sets x 10 reps
Barbell Overhead Press: 3 sets x 10 reps
Day 2 - Lower Body:
Bulgarian Split Squats (using bench): 3 sets x
12 reps (each leg)
Barbell Deadlifts: 4 sets x 8 reps
Dumbbell Calf Raises: 3 sets x 15 reps
Day 3 - Core & Cardio:
Medicine Ball Sit-ups: 3 sets x 15 reps
Ab Roller Side Rollouts: 3 sets x 10 reps (each
side)
Cardio Circuit with Medicine Ball: 3 rounds x
10 reps (slams, twists, squats)
Day 4 - Full Body:
Dumbbell Deadlifts: 3 sets x 10 reps
Barbell Rows: 3 sets x 10 reps
Dumbbell Bicep Curls: 3 sets x 12 reps
Dumbbell Tricep Kickbacks: 3 sets x 12 reps
Day 5 - Active Recovery:
Stretching and light aerobic activities.
Day 5 - Active Recovery:
Stretching and light aerobic activities.