WORKOUT NOW!
MON : UPPER BODY WORKOUT
A CLOSE GRIP BENCH PRESS
5 SETS (7, 6, 5, 3, 3) 1 MINUTE REST
B POWER CLEAN
4 SETS X 4 REPS 3 MINUTE REST
C SUPER SET CHIN UPS & LYING DUMBBELL PRESS
4 SETS 6 REPS (BACK TO BACK) 3MINUTE REST
D DUMBBELL CURLS
6 SETS X 6-8 REPS
TUES: LOWER BODY WORKOUT
A BACK SQUATS
5 SETS (6,5,4,3,3) 3 MINUTE REST
B STEP UPS
4 SETS 8-10 1 MINUTE REST
C HAMSTRING/ LEG EXTENSIONS
4 SETS 8-10 1 MINUTE REST
D BURPEES
3 SETS OF 20 REPS BURN OUT REST 30 SECONDS
WED REST
THURS: UPPER BODY WORKOUT
A INCLINE BENCH PRESS
4 SETS X6-8 REPS
B SUPER SET CHIN UPS & PUSH UP's (BACK TO BACK)
4 SETS CHIN 6-10 PUSH UP's 10-20 3 MINUTE REST
C TRICEPS EXTENSIONS
4 SETS X 6-8 REPS 1 MINUTE REST
D BENT ROWS/T-BAR ROWS
3 SETS X 6-10 1 MINUTE REST
FRI: LOWER BODY WORKOUT
A STANDING BENT KNEE GOOD MORNINGS
4 SETS 6-10 REPS KNEES BENT 15 DEGREES
B POWER PULLS
4 SETS 5-8 REPS 3 MINUTE REST
C CALF RAISES
4 SETS 8-12 REPS 1 MINUTE REST
D DUMBBELL LUNGES
4 SETS 8-10 REPS EACH LEG
USE LIGHT DUMBBELLS -HELPS WITH BALANCE
***** consult a physician before starting this work out program