Day 1 Day 8

Push-up 5 Day 9
Squats 30 Push-up 10
Crunches 5 Squats 70
Plank 10 Crunches 30
Biceps 5lbs (3 Sets) 10 Plank 38
Day 2 Biceps 5lbs (5 Sets) 10
Push-up 5 Day 10
Squats 35 Push-up 15
Crunches 8 Squats 75
Plank 12 Crunches 50
Biceps 5lbs (3 Sets) 10 Plank 38
Day 3 Biceps 5lbs (5 Sets) 10
Push-up 6 Day 11
Squats 40 Push-up 15
Crunches 10 Squats 80
Plank 12 Crunches 65
Biceps 5lbs (3 Sets) 10 Plank 42
Day 4 Biceps 5lbs (5 Sets) 10
Day 5 Day 12
Push-up 7 Day 13
Squats 50 Push-up 18
Crunches 12 Squats 100
Plank 20 Crunches 75
Biceps 5lbs (4 Sets) 10 Plank 50
Day 6 Biceps 7.5lbs (3 Sets) 10
Push-up 7 Day 14
Squats 55 Push-up 18
Crunches 15 Squats 105
Plank 25 Crunches 85
Biceps 5lbs (4 Sets) 10 Plank 55
Day 7 Biceps 7.5lbs (3 Sets) 10
Push-up 10 Day 15
Squats 60 Push-up 18
Crunches 20 Squats 110
Plank 30 Crunches 95
Biceps 5lbs (4 Sets) 10 Plank 60
Oblique 70
Biceps 7.5lbs (3 Sets) 10
 Day 16 Day 24
Day 17 Day 25
Push-up 20 Push-up 35
Squats 130 Squats 170
Crunches 100 Crunches 160
Plank 65 Plank 95
Biceps 7.5lbs (4 Sets) 10 Biceps 10lbs (3 Sets) 10
Day 18 Day 26
Push-up 20 Push-up 40
Squats 135 Squats 175
Crunches 110 Crunches 170
Plank 70 Plank 100
Biceps 7.5lbs (4 Sets) 10 Biceps 10lbs (3 Sets) 10
Day 19 Day 27
Push-up 25 Push-up 40
Squats 140 Squats 180
Crunches 120 Crunches 180
Plank 75 Plank 110
Biceps 7.5lbs (4 Sets) 10 Biceps 10lbs (3 Sets) 10
Day 20 Day 28
Day 21 Day 29
Push-up 30 Push-up 45
Squats 150 Squats 190
Crunches 130 Crunches 190
Plank 80 Plank 115
Biceps 7.5lbs (5 Sets) 10 Biceps 10lbs (4 Sets) 10
Day 22 Day 30
Push-up 30 Push-up 50
Squats 155 Squats 200
Crunches 140 Crunches 200
Plank 85 Plank 120
Biceps 7.5lbs (5 Sets) 10 Biceps 10lbs (4 Sets) 10
Day 23
Push-up 30
Squats 160
Crunches 150
Plank 90
Biceps 7.5lbs (5 Sets) 10