Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
Optional
Pull-Ups100
Walking Lunges400
Weighted Crunches100
5 Set SupersetPush-Ups - 20 repsBent over DB Row - 20 reps4 Set SupersetDB Flat Bench Press (or floor press): 15 repsDB Front Raise - 10 repsDB Chest Flyes - 10 reps:30 rest between supersetsWalking Lunges6-12 minutes
Ab Wheel100 reps
DB Lunges5x12 (6 per leg)
5 Set Superset25 Air Squats20 Walking LungesWeighted Crunches100
5 Set SupersetAlternating DB Curls: 20 repsAlternating DB Hammer Curls: 12 repsDB Tricep Extensions - 20 reps
5 Set SupersetDB Curls: 21s (7 half reps bottom 7 half reps top, 7 full reps)DB Skull Crushers - 15 repsCore StabilityAccumulate 5:00 in plankWalking Lunges6-12 minutes
Ab Wheel100
6 Set SupersetDB Deadlift - 15 repsDB Goblet Squats 15 reps
Walking Lunges6-12 minutes
Sit-Ups100
5 Set SupersetPush-Ups - max repsChin-Ups - max reps5 Set Tri-SetDB Shoulder Press - 12 repsDB Front Raise - 12 repsLateral Raise - 12 reps
8 Set SupersetAlternating DB Curl - 20 repsTricep Kickbacks - 20 reps*no rest
