Workout Schedule. Almost.

Jump Rope Cardio 30 rep. 8 Sets.

Day One - Chest and Triceps: at least 50
push-ups, max 4 sets. At least 30 dips, max
4 sets. Behind the head and Skullcrushers
3 x 10 for each exercise. Rest 60s-90s.
Day Two - Back, Biceps and Shoulders:
at least 25 pull-ups, max 4 sets. At least 30
australian pull-ups, max 4 sets. Curls and
Focused curls 3 x 10 for each exercise.
Arnold Press and Lateral raises 3 x 10 for
each exercise. Rest 60s-90s.
Everyday - Hanging leg raises, flutter
kick, classic and bicycle crunches 3 x 10/15
for each exercise. Rest max 30s. At least
100 freeweight squats, max 4 sets