Spate/Biceps

Tractiuni 2 3 seturi 10 15 rep

Chin ups Grip Variation 2 3 seturi 10 15 rep

Back extensions reverse hyperextentions 3 5 seturi 10 15 rep

Shoulders:

Pike/Shoulder Push ups 4-5 sets 8-15 reps

Inv.Row(Elbows''High'') / RV Crucifix/Cross 4-5 sets 8-12 rep

Chest/Triceps:

Dips:3-5 sets, 10-20 reps

Staggered Push ups:3-5 sets, 8-14 reps each side

Decline Push ups: 5 sets 10-15 reps

Legs/Glutes:

Jumping Squats 2-3 sets 8-12 reps

Bulg.Split Squats or Assisted One leg Variation:2-3 sets 6-10 reps(With optional alternation between
Workouts)

Hip Thrust:3-5 sets ,8-12 reps

Calf Raises on Platform (One or Two-Legs): 5 sets 10-15 reps

Abs/Core:

Hanging Knee Raises or Seated Jack Knife:3 sets, 8-12 reps

Alternating/Crossing Toe Touches: 3 sets, 6-7 reps each side

Reverse Crunches : 3 sets, 8-12 reps

Plank Variation: Knee to Elbow and Side PLanks,3-5 sets, 6-10 reps

Back/Biceps:Pull Ups:3-5 sets, 10-20 reps

Chin Ups:3-5 sets, 10 -20 reps

Back Extensions (or reverse hyperextensions):3-5 sets 10-15 reps & (Optional) Hanging Curls/ Head
Bangers:2-3 sets 8-12 reps
Shoulders: HSPU 5 sets 8-15 reps

Reverse Crucifix push up/ Assisted Victorian Cross, 3-5 sets ,8-12 reps

Inverted Row(Elbows higt/out),2-3 sets 8-12 reps

Chest/Triceps:

Plyo Push Ups 2-3sets,10-12 reps,

Straight Bar or Standard Dips:2-3 Sets, 10-20 reps

Side to side push ups:3-5sets 8-14 reps

Decline Push Ups :5 sets 10-15 reps

Triceps Extensions 3-5 sets,8-12 reps

Legs/Glutes:

Jumping Squats(Plyo):2-3 sets 8-12 reps

Pistol Squats:2-3 sets 6-10 reps

Hip THrust(One-Leg)2-3 sets 8-12 reps

Calf Raises(One-leg):4-5 sets 10-15 reps

Bulg.Split Squat additionally or as Alternation betweeen Workouts

Abs/Core:

Hanging Leg Raises: 3-5 sets, 6-10 reps

Alternating/Crossing Toe Touches:2-3, 6-10 Reps each Side

Reverse Crunches:2-3 sets 8-12 reps

Plank Variation: Knee To elbow,3-5sets-6-8 reps each side

Side planks: 3-5 sets, 8-12 reps each side