Monday

Core
20 pushups by the end of the month
Chest Bench Press, Chest Fly-2-4 sets of 8-12 reps

Shoulders- shoulder raises (shrugs), rear deltoid rows, seated shoulder press, lateral raises
Inclined crunches, situps
Wednesday
Arms
Seated Lateral rows, wide pulldown, curls, full range (avoid elbow)
3 second rule, 3 secs up and 3 secs down
forearm curls, french press
tricep extension
Pullups-warmup 12
Pushups- warmups
Friday Saturday/Sunday Tuesday
Legs Light Run
Dead lift, Leg curls, calf raises, leg raises, Leg press, squats, lunges
Thursday
AB WORKOUT 2K18
Sets Reps Rest Time

When Waking Up:

3 Sets of 10 Sit Ups

At Gym, Every Other Day

Lunges 3 12 30
Box Jumps 3 8 30
Mountain Climbers 3 12 30
Hanging Leg Raise 4 12 30
Air Bike 3 15 30
Inclined Crunch (Add Weight Opt.) 3 12 30
Oblique Crunches 3 10 30
Plank n/a n/a 1 Minute
Leg Raises 3 10 30
Flutter Kicks 30

Monday
Wide Grip Pullups 3 8
Hammer Grip Pullups 3 8
Chinup 3 8