Day 01
Monday
Full Sit-ups: 5 minutes
6 SET SUPERSET
Push-ups: 20 reps Band Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Band Press: 20 reps Band Stiff Arm Pullovers: 20 reps Band Fly’s (from bottom): 20 reps
REST 1:00
6 SET SUPERSET
Wide Grip Chins: To Failure Band Seated Rows: 30 reps
REST 1:00
6 SET SUPERSET
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Band Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twist: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 02
Tuesday
Full Sit-ups: 5 minutes
6 SET SUPERSET
Band Face Curls: 20 reps Single Arm Concentration Curls: 20 reps Push-downs: 20 reps
REST 1:00
6 SET SUPERSET
Band Skullcrushers: 20 rpes Band Elbow-out Press: 20 reps Dips: 20 reps
REST 1:00
6 SET SUPERSET
Band Military Press: 20 reps Band Frontal Raises: 20 reps Band Face Pulls: 20 reps
REST 1:00
6 SET SUPERSET
Single Kickbacks with Band: 20 reps Hammer Curls with Band: 20 reps
REST 1:00
6 SET SUPERSET
Single Arm Pushdowns (right arm): 20 reps Single Arm Pushdowns (left arm): 20 reps Overhead Row the Boat Press: 20 reps
Ab Wheels: 50-100 reps
Stick Twist: 100-200 reps
LUNGES
15 minutes w/ 10-20 lbs
Day 03
Wednesday
Full Sit-ups: 5 minutes
6 SET SUPERSET
Push-ups: 20 reps Band Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Band Press: 20 reps Band Stiff Arm Pullovers: 20 reps Band Fly’s (from bottom): 20 reps
REST 1:00
6 SET SUPERSET
Wide Grip Chins: To Failure Band Seated Rows: 30 reps
REST 1:00
6 SET SUPERSET
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Band Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twist: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 04
Thursday
Full Sit-ups: 5 minutes
6 SET SUPERSET
Band Face Curls: 20 reps Single Arm Concentration Curls: 20 reps Push-downs: 20 reps
REST 1:00
6 SET SUPERSET
Band Skullcrushers: 20 rpes Band Elbow-out Press: 20 reps Dips: 20 reps
REST 1:00
6 SET SUPERSET
Band Military Press: 20 reps Band Frontal Raises: 20 reps Band Face Pulls: 20 reps
REST 1:00
6 SET SUPERSET
Single Kickbacks with Band: 20 reps Hammer Curls with Band: 20 reps
REST 1:00
6 SET SUPERSET
Single Arm Pushdowns (right arm): 20 reps Single Arm Pushdowns (left arm): 20 reps Overhead Row the Boat Press: 20 reps
Ab Wheels: 50-100 reps
Stick Twist: 100-200 reps
LUNGES
15 minutes w/ 10-20 lbs
Day 05
Friday
Full Sit-ups: 5 minutes
6 SET SUPERSET
Push-ups: 20 reps Band Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Band Press: 20 reps Band Stiff Arm Pullovers: 20 reps Band Fly’s (from bottom): 20 reps
REST 1:00
6 SET SUPERSET
Wide Grip Chins: To Failure Band Seated Rows: 30 reps
REST 1:00
6 SET SUPERSET
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Band Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twist: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 06
Saturday
BODYWEIGHT LUNGES
15 minutes
Day 07
Sunday
BODYWEIGHT LUNGES
15 minutes