Ngy 1: Bng & C lin sn

Ngh gia mi excersice: 15s. Ngh gia mi set: 1 pht 30s. 1) Six pack abs Workout routine 8 | 12 | 15 regular crunches, 8 | 12 | 15 in and outs, 8 | 12 | 15 full length leg toe touches, 5 | 8 | 10 each side full length side toe touches, 20s | 25s | 30s side to side holds, 20s | 25s | 30s sitting hold with leg kicks, 20s | 25s | 30s sitting hold, 20s | 25s | 30s horizontal plane hold, then as many crunches as you can to burn out set.( gp ht sc c th kt thc set) Bt u nn tp 3 set/ 1 bui tp, sau tng dn ln. Bonus: y ch l bi tp b tr thm cho cc bn c sc khe tt khi cc bi tp gp bng cha "ph", cn cc bn mi tp th khng cn quan tm. 2) Kuki routine Extra you can add with Bar: 12 | 15 knee raises, 12 | 15 straight leg raises, 12 | 15 straight leg pushes, 12 | 15 extended leg raises to bar, 12 | 15 second straight leg holds,then as many straight leg raises you can to burn out the set.

Ngy 2: Ngc
Ngh gia mi excersice: 30s. Ngh gia mi set: 3 pht. 3) Bigger chest Workout routine 8 | 12 | 15 pushups inner, 8 | 12 | 15 pushups regular, 8 | 12 | 15 pushups outer, 8 | 12 | 15 spider walk pushups, 8 | 12 | 15 Hindu pushups, 8 | 12 | 15 explosive clap pushups, 7 seconds down 7 seconds up pushups, then as many pushups as you can to burn out the set.(ht ht mc c th kt thc set) Bt u nn tp 3 set/ 1 bui tp, sau tng dn ln.

Ngy 3: Chn
Ngh gia mi excersice: 45s. Ngh gia mi set: 3 pht. 4) Full leg Workout routine Stretch and run 1/2 mile to warm up, 8 | 12 | 15 squats, 8 | 12 | 15 one leg squats each leg,

8 | 12 | 15 calf raises 30s | 1min | 1min30s run stairs 8 | 12 | 15 explosive squat jumps, 30s | 45s | 1m wall sits, then as many squats as you can to burn out the set.( squat ht mc kt thc set) Bt u nn tp 3 set/ 1 bui tp, sau tng dn ln.

Ngy 4: Lng, Vai, Tay

Ngh gia mi excersice: 45s. Ngh gia mi set: 3 pht. 5) Back/Shoulder/Biceps/Triceps Workout routine 15 wide pull ups 5 | 8 | 10 bicep pull ups 5 | 8 | 10 dips on top of bar 5 | 8 | 10 inner pullups 5 | 8 | 10 second hold on bar 5 | 8 | 10 dips 10 | 20 | 30 second handstand agains for support 5 | 8 | 10 handstand pushup if you can 5 | 8 | 10 wide muscle if you can then as many pull ups as you can to burn out the set Bt u nn tp 3 set/ 1 bui tp, sau tng dn ln.