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 |
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 | 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. |
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Day | 1 - Chest |
 | 1. Bench Press
Sets: | 3 | Reps: | 10 | Notes: | Regular Bench Press. |
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 | 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) |
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 | 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. |
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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. |
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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. |
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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. |
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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
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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
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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 |
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Day | 5 - Abdominals |
 | 1. Crunches
|
 | 2. V-Up
|
 | 3. Twisting Crunches
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 | 4. Jack Knives
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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 |
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