Table 5 Sample exercise plan
Week ‘A’ | ||
Session 1 Bench press with BB Bent over row Seated twist Overhead ball slam Squat with KB/DB Side lunge | Session 2 Shoulder press Raise/KB swing Push-up Hip bridge Squat with BB Romanian deadlift | Session 3 Biceps exercises Triceps exercises Standing twist 4-point kneel Deadlift with BB Lunge |
Week ‘B’ | ||
Session 1 Shoulder press Biceps exercises Push-up Seated twist Squat with BB Romanian deadlift | Session 2 Bench with BB Raise/KB swing 4-point kneel Hip bridge Squat with DB/KB Lunge | Session 3 Bent over row Triceps exercises Standing twist Overhead ball slam Deadlift with BB Side lunge |