Day 01
Monday
Full sit-ups: 5 minutes
6 SET SUPERSET
Wide Grip Chins: To Failure Double Arm Rows: 30 reps
REST 1:00
6 SET SUPERSET
Bench Press: 20 reps Flat Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Press: 20 reps Chest or Band Fly’s: 20 reps Dumbell Pullovers: 20 reps
REST 1:00
LEGS: 6 SETS
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twists: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 02
Tuesday
Full sit-ups: 5 minutes
6 SET SUPERSET
Dumbbell Curls: 20 reps Seated Curls: 20 reps Concentration Curls: 20 reps
REST 1:00
6 SET SUPERSET
Skullcrushers: 20 reps Close-grip 3/4 Press: 20 reps Dips: 20 reps
REST 1:00
6 SET SUPERSET
Military Press: 20 reps Lateral Raises: 20 reps Bent Over Laterals: 20 reps Side Lying Laterals; 20 reps
REST 1:00
6 SET SUPERSET
DB Kickbacks w/ a Twist: 20 reps DB Twist Curls: 20 reps
REST 1:00
6 SET SUPERSET
Wrist Curls (both ways): 20 reps each (Palms down & up)
Ab Wheels: 50-100 reps
Stick Twists: 100-200 reps
LUNGES
10-20 lbs 15 minutes
Day 03
Wednesday
Full sit-ups: 5 minutes
Full sit-ups: 5 minutes
6 SET SUPERSET
Wide Grip Chins: To Failure Double Arm Rows: 30 reps
REST 1:00
6 SET SUPERSET
Bench Press: 20 reps Flat Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Press: 20 reps Chest or Band Fly’s: 20 reps Dumbell Pullovers: 20 reps
REST 1:00
LEGS: 6 SETS
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twists: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 04
Thursday
Full sit-ups: 5 minutes
6 SET SUPERSET
Dumbbell Curls: 20 reps Seated Curls: 20 reps Concentration Curls: 20 reps
REST 1:00
6 SET SUPERSET
Skullcrushers: 20 reps Close-grip 3/4 Press: 20 reps Dips: 20 reps
REST 1:00
6 SET SUPERSET
Military Press: 20 reps Lateral Raises: 20 reps Bent Over Laterals: 20 reps Side Lying Laterals; 20 reps
REST 1:00
6 SET SUPERSET
DB Kickbacks w/ a Twist: 20 reps DB Twist Curls: 20 reps
REST 1:00
6 SET SUPERSET
Wrist Curls (both ways): 20 reps each (Palms down & up)
Ab Wheels: 50-100 reps
Stick Twists: 100-200 reps
LUNGES
10-20 lbs 15 minutes
Day 05
Friday
Full sit-ups: 5 minutes
Full sit-ups: 5 minutes
6 SET SUPERSET
Wide Grip Chins: To Failure Double Arm Rows: 30 reps
REST 1:00
6 SET SUPERSET
Bench Press: 20 reps Flat Fly’s: 20 reps
REST 1:00
6 SET SUPERSET
Incline Press: 20 reps Chest or Band Fly’s: 20 reps Dumbell Pullovers: 20 reps
REST 1:00
LEGS: 6 SETS
Squats: 20 reps Sissy Squats: 20 reps
REST 1:00
6 SET SUPERSET
Band Hamstrings or Stiff Leg Deadlifts: 20 reps Calf Raises: 20 reps
Ab Wheels: 50-100 reps
Stick Twists: 100-200 reps
BODYWEIGHT LUNGES
15 minutes
Day 06
Saturday
BODYWEIGHT LUNGES
15 minutes
Day 07
Sunday
BODYWEIGHT LUNGES
15 minutes