Day 01
Monday
CAR JACKED BACK JACKED
CAR JACKED BACK JACKED
LEVEL 3
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
Band Wave
Week 1: 3 Red band Week 2: 4 Red band Week 3: 4 Red band Week 4: Chains 3 or 4 per side if available
DEADLIFT MAX
All to a MAX 3, 3, 3, 1, 1, 1 reps
Week 1: 4 mat pull Week 2: 3 mat pull Week 3: 2 mat pull Week 4: 1 mat pull or off floor
WIDE THICK & STRONG TRI-SET: 3 SETS
Low to no rest
SUPERSET #1
Wide Grip Pull-ups - To Failure: 1-20 reps T-Bar Rows: 8 reps heavy Toss in extra 45-Degree Low Back Extensions as rest: 20 reps
SUPERSET #2
Wide Grip Pulldowns: 15-20 reps Straight Bar Seated Rows (overhand bench grip): 8 reps heavy Toss in extra 90-Degree Low Back Extensions as rest: 20 reps
SUPERSET #3
Wide/Medium grip Behind the Neck Pull-downs: 15-20 reps 1-Arm Rows: 8 reps heavy Toss in extra Reverse Hypers as rest: 20 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 12 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
1- count pause to a Max 3, 3, 3, 1, 1, 1 reps
DEADLIFT MAX
All to a MAX 3, 3, 3, 1, 1, 1 reps
Week 1: 4 mat pull Week 2: 3 mat pull Week 3: 2 mat pull Week 4: 1 mat pull or off floor
WIDE THICK & STRONG TRI-SET: 2-3 SETS
Low to no rest
SUPERSET #1
Wide Grip Pull-ups - To Failure: 1-15 reps T-Bar Rows: 6-8 reps heavy Toss in extra 45-Degree Low Back Extensions as rest: 15 reps
SUPERSET #2
Wide Grip Pulldowns: 15-20 reps Straight Bar Seated Rows (overhand bench grip): 6-8 reps heavy Toss in extra 90-Degree Low Back Extensions as rest: 15 reps
SUPERSET #3
Wide/Medium grip Behind the Neck Pull-downs: 15 reps 1-Arm Rows: 8 reps heavy Toss in extra Reverse Hypers as rest: 15 reps
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 10 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
WIDE THICK & STRONG TRI-SET: 2-3 SETS
Low to no rest
SUPERSET #1
Wide Grip Pull-ups - To Failure: 1-10 reps T-Bar Rows: 6 reps heavy Toss in extra 45-Degree Low Back Extensions as rest: 10 reps
SUPERSET #2
Wide Grip Pulldowns: 15 reps Straight Bar Seated Rows (overhand bench grip): 6 reps heavy Toss in extra 90-Degree Low Back Extensions as rest: 10 reps
SUPERSET #3
Wide/Medium grip Behind the Neck Pull-downs: 10 reps 1-Arm Rows: 8 reps heavy Toss in extra Reverse Hypers as rest: 10 reps
Ab Wheels: 60 wheels
WALKING LUNGES
200 meters
Day 02
Tuesday
CHESTICULAR HOMICIDE
CHESTICULAR HOMICIDE
LEVEL 3
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
2-count pause 3, 3, 3, 1, 1, 1 reps
Band Wave
Week 1: 3 Red band Week 2: 4 Red band Week 3: 4 Red band Week 4: Chains 3 or 4 per side if available
WARMUP: 3 SET TRI-SET
Band Pull Aparts: 25 reps Bent Over Rear Delt Flys: 15 reps Stiff Arm Cable Pullovers: 15 reps
BOARD PRESS
3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set
Week 1 Meet Grip 4 board press through red mini bands to a 1RM Then 3x6 backdown sets (straight weight) at 65-70% of 1RM
Week 2 Meet Grip 3 board press through red mini bands to a 1RM Then 3x6 backdown sets (straight weight) at 70-75% of 1RM
Week 3 Meet Grip 2 board press through red mini bands to a 1RM Then 3x7 backdown sets (straight weight) at 70-75% of 1RM
Week 4 Close Grip pause press through red mini bands to a 1RM. Then 3x8 backdown sets (straight weight) at 70-75% of 1RM
PUMP CITY: 5-8 SET SUPERSET
Low to no rest!!
Dumbbell Incline: 15-25 reps Dumbbell Pullover: 15-25 reps Dips: 10-20 reps (weighted if possible)
FAST PUMP TRI-SET: 3 SETS
Skulls - to the Forehead: 20 reps Heavy V-bar Pushdowns: 20 reps Bottom Cable Overhead Cable Press: 20 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 12 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
2-count pause 3, 3, 3, 1, 1, 1 reps
WARMUP: 2-3 SET TRI-SET
Band Pull Aparts: 20 reps Bent Over Rear Delt Flys: 12 reps Stiff Arm Cable Pullovers: 12 reps
BOARD PRESS
3, 3, 3, 1, 1, 1 reps 15 Band Pull Aparts between each set
Week 1 Meet Grip 4 board press to a 1RM Then 3x6 backdown sets (straight weight) at 65-70% of 1RM
Week 2 Meet Grip 3 board press to a 1RM Then 3x6 backdown sets (straight weight) at 70-75% of 1RM
Week 3 Meet Grip 2 board press to a 1RM Then 3x7 backdown sets (straight weight) at 70-75% of 1RM
Week 4 Close Grip pause press to a 1RM. Then 3x8 backdown sets (straight weight) at 70-75% of 1RM
PUMP CITY: 5-7 SET SUPERSET
Low to no rest!!
Dumbbell Incline: 15-20 reps Dumbbell Pullover: 15-20 reps Dips: 10-15 reps (weighted if possible)
FAST PUMP TRI-SET: 2-3 SETS
Skulls - to the Forehead: 15 reps Heavy V-bar Pushdowns: 15 reps Bottom Cable Overhead Cable Press: 15 reps
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 10 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
WARMUP: 2-3 SET TRI-SET
Band Pull Aparts: 15 reps Bent Over Rear Delt Flys: 10 reps Stiff Arm Cable Pullovers: 10 reps
BOARD PRESS
3, 3, 3, 1, 1, 1 reps 10 Band Pull Aparts between each set
Week 1 Meet Grip 4 board press to a 1RM Then 3x6 backdown sets (straight weight) at 65-70% of 1RM
Week 2 Meet Grip 3 board press to a 1RM Then 3x6 backdown sets (straight weight) at 70-75% of 1RM
Week 3 Meet Grip 2 board press to a 1RM Then 3x7 backdown sets (straight weight) at 70-75% of 1RM
Week 4 Close Grip pause press to a 1RM. Then 3x8 backdown sets (straight weight) at 70-75% of 1RM
PUMP CITY: 5-6 SET SUPERSET
Low to no rest!!
Dumbbell Incline: 10-15 reps Dumbbell Pullover: 10-15 reps Dips: 10 reps (weighted if possible)
FAST PUMP TRI-SET: 2-3 SETS
Skulls - to the Forehead: 10 reps Heavy V-bar Pushdowns: 10 reps Bottom Cable Overhead Cable Press: 10 reps
Ab Wheels: 60 wheels
WALKING LUNGES
200 meters
Day 03
Wednesday
FELONIOUS LEG ASSAULT
FELONIOUS LEG ASSAULT
LEVEL 3
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
Band Wave Week 1: 3 Red band - Regular bar Week 2: 4 Red bands - Safety bar Week 3: 4 Red bands - Bow bar Week 4: Chains 4 per side if available - Cambered bar
BACK SQUAT MAX EFFORT WORK
Weeks 1 & 3: 2 Rep Max
Week: 3 Safety Squat Bar if available
Weeks 2 & 4: 1-count pause 1 Rep max
Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional
HEAVY POSTERIOR CHAIN WORK
Conventional Stiff Leg Deadlifts: 4 sets of 6 reps
Hammy Strap or Hamstring Curls: 3 sets of 5-10 reps if available
Heavy Low Back Extension (1-5 plates): 3 sets of 6-10 reps
Hip Thrust (if available): 3 sets of 6-10 reps
QUAD PUMP: 3 SET SUPERSET
Leg Extension: 20 reps Sissy Squats: 10-20 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 12 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
BACK SQUAT MAX EFFORT WORK
Weeks 1 & 3: 2 Rep Max
Week: 3 Safety Squat Bar if available
Weeks 2 & 4: 1-count pause 1 Rep max
Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional
HEAVY POSTERIOR CHAIN WORK
Conventional Stiff Leg Deadlifts: 3-4 sets of 6 reps
Hammy Strap or Hamstring Curls: 3 sets of 5-8 reps if available
Heavy Low Back Extension (1-5 plates): 3 sets of 6-8 reps
Hip Thrust (if available): 3 sets of 6-10 reps
QUAD PUMP: 2-3 SET SUPERSET
Leg Extension: 15 reps Sissy Squats: 10-15 reps
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 10 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
HEAVY POSTERIOR CHAIN WORK
Conventional Stiff Leg Deadlifts: 2- sets of 6 reps
Hammy Strap or Hamstring Curls: 2-3 sets of 5-8 reps if available
Heavy Low Back Extension (1-5 plates): 3 sets of 6-8 reps
Hip Thrust (if available): 3 sets of 6-8 reps
QUAD PUMP: 2-3 SET SUPERSET
Leg Extension: 10 reps Sissy Squats: 10 reps
Ab Wheels: 60 wheels
WALKING LUNGES
200 meters
Day 04
Thursday
BENCH CRIME
BENCH CRIME
LEVEL 3
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
3-count pause 1, 1, 1, 1, 1, 1 reps
Band Wave
Week 1: 3 Red bands - Regular bar Week 2: 4 Red bands - Safety bar Week 3: 4 Red bands - Bow bar Week 4: Chains 4 per side if available - Cambered bar
2 SET WARMUP
Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps
*Speed or Floor work you pick which you like better or better yet need
SUPERSET #1: 3 SETS
3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 then superset Pull-ups
*I would really focus on moving up 5 lbs per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
OR
SPEED WORK & 20 Band Pull Aparts
Reassess your max from last month, change percentage & go So your 3/3/3 then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
BARBELL INCLINE PRESS
3 working sets of 6 reps
Week 1: Reverse 2-count pause Bottom & halfway back up
Week 2: 2-count pause halfway down & on chest
Week 3: No pause
Week 4: Work up to a 1 Rep Max
HEAVY DUMBBELL WORK
Dumbbell Flat Press: 15, 12, 10, 8, 6 reps Dumbbell Pullovers: 15, 12, 10, 8, 6 reps
LIGHT PUMP: 3-5 SET SUPERSET
Chest Flys: 20 reps Cable Flys: 20 reps Dips: 20 reps
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 10 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
3-count pause 1, 1, 1, 1, 1, 1 reps
1-2 SET WARMUP
Push-ups: 20-40 reps Stiff Arm Cable Pulldowns/Pullovers: 20-40 reps
*Speed or Floor work you pick which you like better or better yet need
SUPERSET #1: 3 SETS
3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 then superset Pull-ups
*I would really focus on moving up 5 lbs per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
OR
SPEED WORK & 20 Band Pull Aparts
Reassess your max from last month, change percentage & go So your 3/3/3 then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
BARBELL INCLINE PRESS
3 working sets of 6 reps
Week 1: Reverse 2-count pause Bottom & halfway back up
Week 2: 2-count pause halfway down & on chest
Week 3: No pause
Week 4: Work up to a 1 Rep Max
HEAVY DUMBBELL WORK
Dumbbell Flat Press: 15, 12, 10, 8, 6 reps Dumbbell Pullovers: 15, 12, 10, 8, 6 reps
LIGHT PUMP: 3-4 SET SUPERSET
Chest Flys: 15 reps Cable Flys: 15 reps Dips: 15 reps
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 8-10 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
1-2 SET WARMUP
Push-ups: 20-30 reps Stiff Arm Cable Pulldowns/Pullovers: 20-30 reps
*Speed or Floor work you pick which you like better or better yet need
SUPERSET #1: 3 SETS
3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 then superset Pull-ups
*I would really focus on moving up 5 lbs per week at whatever weight you start from
Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide
Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide
Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide
OR
SPEED WORK & 20 Band Pull Aparts
Reassess your max from last month, change percentage & go So your 3/3/3 then superset Pull-ups
Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible
Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible
BARBELL INCLINE PRESS
3 working sets of 6 reps
Week 1: Reverse 2-count pause Bottom & halfway back up
Week 2: 2-count pause halfway down & on chest
Week 3: No pause
Week 4: Work up to a 1 Rep Max
HEAVY DUMBBELL WORK
Dumbbell Flat Press: 15, 12, 10, 8, 6 reps Dumbbell Pullovers: 15, 12, 10, 8, 6 reps
LIGHT PUMP: 3 SET SUPERSET
Chest Flys: 10 reps Cable Flys: 10 reps Dips: 10 reps
Ab Wheels: 60 wheels
WALKING LUNGES
200 meters
Day 05
Friday
FLEX FRIDAY - PUMPARAMA
FLEX FRIDAY - PUMPARAMA
LEVEL 3
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps
FRONT SQUAT
No Bands
Week 1: 5 Rep max
Week 2: 3 Rep Max
Week 3: 1 Rep Max with pauses
Week 4: 1 Rep Max, no pause
*Work up to a Max, gangstered out *Wraps & nose work all of it if you feeling it
THE SHOULDER HEAVY 2 LIGHT
PRESS & PUMP SUPERSET: 4-5 TOTAL SETS
Standing Barbell Military Press: 5 reps (Close Grip touch chin & up)
Standing Behind the Neck: 20 reps (Earlobes & Up)
Band Arrows: 30 reps
Once done, rest for 1 minute
PRESS & PUMP SUPERSET: 4-5 TOTAL SETS
Arnold Press: 5 reps Lateral Raises: 20 reps Band Arrows: 30 reps
Once done, rest for 1 minute
DON'T CALL THE FEDS A PUMP CRIME IS ABOUT TO BE COMMITTED
Assault of the BICEPS
Barbell Curls: 50 reps Cable Curls: 40 reps Incline Dumbbell Curls: 30 reps Hammer Curls: 20 reps EZ Bar Curls: 10 reps
Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous
Assault of the TRICEPS
Bench Dips: 50 reps Cable Pushdowns: 40 reps Kickback with Twist: 30 reps Skullcrushers: 20 reps Bodyweight Skulls: 10 reps
Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous
Ab Wheels: 100 wheels
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 10 reps Good Mornings: 20 reps Stiff Leg Deadlifts: 20 reps GHD: 20 reps Low Back Extensions: 20 reps Roman Chair Abs: 40 reps
FRONT SQUAT
No Bands
Week 1: 5 Rep max
Week 2: 3 Rep Max
Week 3: 1 Rep Max with pauses
Week 4: 1 Rep Max, no pause
*Work up to a Max, gangstered out *Wraps & nose work all of it if you feeling it
THE SHOULDER HEAVY 2 LIGHT
PRESS & PUMP SUPERSET: 3-4 TOTAL SETS
Standing Barbell Military Press: 5 reps (Close Grip touch chin & up)
Standing Behind the Neck: 15 reps (Earlobes & Up)
Band Arrows: 25 reps
Once done, rest for 1 minute
PRESS & PUMP SUPERSET: 3-4 TOTAL SETS
Arnold Press: 5 reps Lateral Raises: 15 reps Band Arrows: 25 reps
Once done, rest for 1 minute
DON'T CALL THE FEDS A PUMP CRIME IS ABOUT TO BE COMMITTED
Assault of the BICEPS
Barbell Curls: 40 reps Cable Curls: 30 reps Incline Dumbbell Curls: 25 reps Hammer Curls: 15 reps EZ Bar Curls: 8 reps
Once done, rest for 1 minute Repeat this for 2-3 sets Your arms will feel ridiculous
Assault of the TRICEPS
Bench Dips: 40 reps Cable Pushdowns: 30 reps Kickback with Twist: 25 reps Skullcrushers: 15 reps Bodyweight Skulls: 8 reps
Once done, rest for 1 minute Repeat this for 2-3 sets Your arms will feel ridiculous
Ab Wheels: 80 wheels
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 1-2 SETS EACH
Seated Dumbbell Good Mornings: 8 reps Good Mornings: 15 reps Stiff Leg Deadlifts: 15 reps GHD: 15 reps Low Back Extensions: 15 reps Roman Chair Abs: 30 reps
THE SHOULDER HEAVY 2 LIGHT
PRESS & PUMP SUPERSET: 3 TOTAL SETS
Standing Barbell Military Press: 5 reps (Close Grip touch chin & up)
Standing Behind the Neck: 10 reps (Earlobes & Up)
Band Arrows: 20 reps
Once done, rest for 1 minute
PRESS & PUMP SUPERSET: 3 TOTAL SETS
Arnold Press: 5 reps Lateral Raises: 10 reps Band Arrows: 20 reps
Once done, rest for 1 minute
DON'T CALL THE FEDS A PUMP CRIME IS ABOUT TO BE COMMITTED
Assault of the BICEPS
Barbell Curls: 30 reps Cable Curls: 25 reps Incline Dumbbell Curls: 20 reps Hammer Curls: 10 reps EZ Bar Curls: 8 reps
Once done, rest for 1 minute Repeat this for 2 sets Your arms will feel ridiculous
Assault of the TRICEPS
Bench Dips: 30 reps Cable Pushdowns: 25 reps Kickback with Twist: 20 reps Skullcrushers: 12 reps Bodyweight Skulls: 8 reps
Once done, rest for 1 minute Repeat this for 2 sets Your arms will feel ridiculous
Ab Wheels: 60 wheels
WALKING LUNGES
200 meters