.

workout

• Monday
• leg day
• 3 sets of 20 body weight squats
• 3 sets of 20 body weight calf raises
• 3 sets of 10 jump squats
• 4 sets of 12 weighted squats
• Tuesday
• chest and tricep day
• 5 sets of 20 push ups
• 5 sets of 20 diamond push ups
• 3 sets of 12-15 dips
• 3 sets of 12-15 cable tricep pull downs
• 3 sets of 12-15 skull crushers
• 3 sets of 12-15 dumbbell benchpress
• 3 sets of 12-15 decline push ups
• Wednesday
• shoulder day
• 3 sets of 12 standing overhead press
• 3 sets of 12 arnold press
• 5 sets of 15 lateral dumbbell raises
• 5 sets of 15 reverse dumbbell flys
• 5 sets of 15 front dumbbell raises
• Thursday
• cardio and abs
• 10 sets of 50 jump ropes
• 10 sets of 1 minute shadow boxing 30 seconds of rest between each round
• 5 sets of 20 sit ups
• 5 sets of 30 second planks
• 5 sets of ten burpees
• 5 sets of 20 russian twist
• 5 sets of 15 leg raises
• Friday
• back and biceps
• 3 sets of wide grip pull ups til failure
• 3 sets of 12-15 barebll curl ups
• 3 sets of 15 bentover barbell rows
• 3 sets of 15 hammerhead bicep curls
• 3 sets of 20 single arm bentover rows
• 3 sets of 12 dumbbell curls