DAY 1 DAY 2 DAY 3

I QUADRICEPS+ GLUTEAL +HAMSTRINGS CHEST + TRICEPS ABS + OBLIQUES (3)

EXERCISE 1C: (55) EXERCISE 1P: (40) RELAX SAUNA

EXERCISE 1G: (55) 20 HALF BURPEES

PULLEYS T: (33’75) 40’’ SCISSOR CRUNCHES

SQUATS: (15) 20 CRISS CROSS CRUNCHES

DEADWEIGHT: (15) DUMBBELL CHEST PRESS: (20) 15 TOE TOUCHES

DUMBBELL CHEST FLYES: (18) 35 CROUNCHES

EXERCISE 2C: (32’5) 20 CROUCHES ZKICKS

EXERCISE 3C: (80) INVERSE CHEST: (10) 20 CLIMBER TAPS

BEAM T: (6’25) 30’’ V-HOLD

EXERCISE 3CG: (70) 30’’ SIDE PLANK

BENCH PRESS: (11’25)

CARDIOVASCULAR: (12’5/7'5/10)

PULLEYS P: (6’25) (8’75) (11’25)

EXERCISE 1T: (62’5)

 DAY 4 DAY 5 DAY 6

BACK + BICEPS + LOWER BACK S QUADRICEPS + ADDUCTOR + ABDUCTOR SHOULDERS + LATS+ FOREARMS + TRAPS

EXERCISE 1E: (52'5) EXERCISE 1C: (65) EXERCISE S: (25)

LOWER BACK: (22'5) ADDUCTOR: (85) DUMBBELL TOGETHER (10)

ABDUCTOR: (85) DUMBBELL LATERAL RAISE: (6)

BEAM B: (7'5) EXERCISE 2C: (75) DUMBBELL FRONT RAISE: (6)

DUMBBELL B: (14)

BEAM BA: (15) EXERCISE 3C: (25) WAVY BEAM S: (5)

PRESS MILITAR: (15) SQUATS: (15) DEAM F: (5)

DEADWEIGHT: (18) SQUATS Q: (10) PRESS MILITAR: (7’5)

PARALLEL BAR: (6x10) SPECIAL Q: (4x10) DUMBBELL B: (18)

STABILITY Q: (8) EXERCISE L: (16'5)

DAY 7 TRICEPS: (5x8) CHEST TOGETHER: (5x10)

WORKOUT BICEPS: (5x10) LATS: (5x10)

RELAX SAUNA CHEST PUSH UP: (2x25) PARALLEL DEAM: (5x10)