1.Chest
2.Back
3.Legs
4.Abs
- Pull Ups (5-8 reps)
- Chin Ups (5-8 reps)
- Dips (10-15 reps)
- Shoulder Press (15-20 reps)
- Bench Press (15-20 reps)
- Pike Press (8-12 reps)
- Push Ups (15-20 reps)
- Shoulder Flies (16 reps)
- Curls (12-15 reps)
2.Back
- Dead Lifts (8-12 reps)
- Lawn Mower (15-20 reps)
- Back Flies (15-20 reps)
3.Legs
- Lunges (30 reps per side)
- Plyo Lunges (25 reps per side)
- Squats (15-20 reps)
- Frog Jumps (15-20 reps)
- Step Ups (10 reps per leg)
- Wall Sits (1-3 minutes)
- Calf Raises (15-20 reps per form)
4.Abs
- Sit ups (20-30 reps)
- Leg Lifts (1:30 minutes, alternate legs every 3 seconds for 30 reps)
- Bicycles (30 seconds per direction)
- Planks (2-3 minutes)
- Russian Twist (Medicine Ball) (40-50 reps)