| Day | 1 - Biceps |
 | 1. Chin-Ups
| Sets: | 3 | Reps: | 5 | | Notes: | No Jumping And Go All The Way Up. Sence there is only 5 in a set. |
|
 | 2. Cable Curls
| Sets: | 3 | Reps: | 30 | | Notes: | Regular Curls |
|
 | 3. Concentration Curls
| Sets: | 3 | Reps: | 15 | | Notes: | Sit Down, Spread your legs. Rest The back of your arm on your thigh And Just do regular Curls. |
|
 | 4. Hammer Curls
| Sets: | 3 | Reps: | 10 | | Notes: | Make a hammer Fist. Let the weights rest on your legs. bring them up to your chest. |
|
| Day | 1 - Chest |
 | 1. Bench Press
| Sets: | 3 | Reps: | 10 | | Notes: | Regular Bench Press. |
|
 | 2. Push Ups Between Benches (Push Up)
| Sets: | 2 | Reps: | 10 | | Notes: | Finish Up With Regular Push Ups. Challenge youself for the last 5. ( Clapping, Flying, 1Hand Pushups) |
|
 | 3. Push Up
| Sets: | 3 | Reps: | 10 | | Notes: | Push Ups. Can Finish On your Knees But least do 5 Regular Push Ups before doing the knees |
|
 | 4. Incline Flyes
| Sets: | 2 | Reps: | 20 | | Notes: | Lay on your bench. Let the weights almost hit the floor and pull them back straight up right above your chest. Right then your hands should be poniting towards the sealing |
|
 | 5. Close Grip Bench Press
| Sets: | 2 | Reps: | 10 | | Notes: | Same As The regular bench press just you keep your hands close together. |
|
| Day | 2 - Abdominals |
 | 1. Crunches
| Sets: | 3 | Reps: | 20 | | Notes: | Regular Situps |
|
 | 2. Jack Knives
| Sets: | 4 | Reps: | 10 | | Notes: | Keep Balanced on your but. Stick your legs without hitting the ground. Same as your upper body. Bring your legs far as you can at this time you swing your arms around your knees |
|
 | 3. Twisting Crunches
| Sets: | 3 | Reps: | 15 | | Notes: | Same as regular sit ups but you keep your hands behind your head twisting everytime you move up |
|
 | 4. V-Up
| Sets: | 3 | Reps: | 10 | | Notes: | Lay down flat. Bring your legs up and at the same time you reach up and touch your toes. |
|
| Day | 2 - Cardio |
 | 1. Biking or Cycling
| Duration: | 120 Min | Intensity: | 60% | | Notes: | Go Biking For the Day. |
|
 | 2. Running or Jogging
| Duration: | 10 Min | Intensity: | 60% | | Notes: | Go for a light Jog |
|
 | 3. Sprinting
| Duration: | 5 Min | Intensity: | 50% | | Notes: | Just do 3-4 Sprints To get your heart beating before you start. |
|
| Day | 3 - Calf |
 | 1. Standing Calf Raises
| Sets: | 5 | Reps: | 25 | | Notes: | Clearly Calf Raises. |
|
 | 2. Step Ups
| Sets: | 3 | Reps: | 14 | | Notes: | Step Ups. Just use stairs. Do this as fast as you can. |
|
| Day | 3 - Legs |
| 1. Standing Calf Raises
| Sets: | 5 | Reps: | 25 | | Notes: | Clearly Calf Raises. |
|
 | 2. Front Squats
|
| 3. Step Ups
| Sets: | 3 | Reps: | 14 | | Notes: | Step Ups. Just use stairs. Do this as fast as you can. |
|
 | 4. Jump Squat
|
| Day | 4 - Back |
 | 1. Bent-over Barbell Rows
| Sets: | 3 | Reps: | 20 | | Notes: | Bend Over and Use regular dumbbells pull them back to hit your but |
|
 | 2. Good Mornings
|
 | 3. Back Extensions
| Sets: | 3 | Reps: | 10 | | Notes: | Lay on your bench. Get someone to sit on your feet and hang over the edge of the bench. Put your hands across your chest. Pull yourself up without using you hards. |
|
| 4. Chin-Ups
|
| Day | 4 - Shoulders |
 | 1. Arnold Press
| Sets: | 3 | Reps: | 15 | | Notes: | Lift Dumbbell Over your head While Sitting down |
|
 | 2. Upright Row
| Sets: | 3 | Reps: | 10 | | Notes: | Grab Dumbbells. This is pretty much a pullup But opposite grip. So your fists should be pointing out and your wrists should be hitting your chest. |
|
 | 3. Side Raises
| Sets: | 3 | Reps: | 10 | | Notes: | Stand Straight Lift Both Arms To Make Your Arms In a 180 Degree Angle |
|
 | 4. Rear Raises (On the Ball)
| Sets: | 3 | Reps: | 15 | | Notes: | Sit down on your bench Bend Over. Grab the weights. Do the same thing as you would do for Side Raises |
|
| Day | 5 - Abdominals |
| 1. Crunches
|
| 2. V-Up
|
| 3. Twisting Crunches
|
| 4. Jack Knives
|
| Day | 5 - Cardio |
| 1. Running or Jogging
| Duration: | 20 Min | Intensity: | 50% | | Notes: | 15-20 Min Jog. |
|
| 2. Sprinting
| Duration: | 5 Min | Intensity: | 50% | | Notes: | 2-3 Sprints to get your heart beating |
|
