Workout Program Calisthenex

11/27/22, 3:29 PM Workout Program
New Calisthenics Program
Week One
Day One
Workout One
Important Info
Normal Set
Scapular Pull Ups  Band Muscle Ups 

Normal Set Normal Set
Back Back
Reps: 8/8/8 Reps: 5/5/5
Rest Period: 2m Rest Period: 2m
Watch Video Watch Video
Band Pull Ups  Bench Press 

Back Chest
Reps: 8/8/5 Reps: 8/10/10
Incline Dumbbell Chest Chin Ups 

Presses  Normal Set
Normal Set Biceps
Chest Reps: 12/12/12
Reps 8/8/8
https://members.dejanstipke.com/workout-programs/427 1/66
Reps: 8/8/8 Rest Period: 2m
Rest Period: 2m Watch Video
Watch Video
Day Two
Workout One
Important Info
Normal Set
Weighted Squats  Closed Leg Squats 2 

Quadriceps Quadriceps
Reps: 12/12/12 Reps: 12/12/12
Stiffed Leg Deadlifts  Lunges 

Hamstrings Quadriceps
Reps: 15/15/15 Reps: 12/12/12
Donkey Calf Raises  T-Cross Sit Ups 

Calves Core Abdominals
Reps: 12/12/12/12 Reps: 15/15/15
Side Plank Hold 

Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set
Scapular Pull Ups  Negative Pull Ups 

Back Back
Reps: 10/10/10 Reps: 8/6/6
Band Chin Ups  Resisted Band Pull Ups

Normal Set 
Chest Normal Set
Reps: 10/8/8 Back
Rest Period: 2m Reps: 12/12/12
Watch Video Rest Period: 2m

Watch Video
Trx Ring Australian Pull Hanging Side Leg Raises

Ups  
Back Core Abdominals
Reps: 8/8/8 Reps: 8/8/8
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set
Crush Chest Presses  Shoulder Width Push

Normal Set Ups 
Chest Normal Set
Reps: 8/8/8 Chest

Watch Video
Slow Push Ups  Band Chin Ups 

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set
Weighted Squats  Jump Squats 

Reps: 12/8/8 Reps: 12/12/12
https://members.dejanstipke.com/workout-programs/427 Dumbbell Hammer Curls 5/66

Slow Squats  Dumbbell Hammer Curls

Normal Set 
Quadriceps Normal Set
Reps: 6/6/6 Hamstrings

Watch Video
Tibia Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Two
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

Reps: 12/12/12/12 Reps: 15/15/15
Side Plank Hold 

Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Normal Set 
Chest
Normal Set
Reps: 10/8/8
Back
Rest Period: 2m
Reps: 12/12/12
Watch Video
Rest Period: 2m
Watch Video

Ups  
Reps: 8/8/8 Reps: 8/8/8
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Normal Set Ups 
Chest Normal Set
Reps: 8/8/8 Chest

Watch Video

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video
Tibia Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Three
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

Reps: 12/12/12/12 Reps: 15/15/15
Side Plank Hold 

Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Normal Set 
Chest Normal Set
Reps: 10/8/8 Back

Watch Video

Ups  

Reps: 8/8/8 Reps: 8/8/8
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Normal Set Ups 
Chest Normal Set
Reps: 8/8/8 Chest

Watch Video

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Rest Period: 2m
Rest Period: 2m
Watch Video
Watch Video
Tibia Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Four
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10
Reps: 8/8/5 Reps: 8/10/10

Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

Reps: 12/12/12/12 Reps: 15/15/15
Side Plank Hold 

Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Normal Set 
Chest Normal Set
Reps: 10/8/8 Back

Watch Video

Ups  
Reps: 8/8/8 Reps: 8/8/8
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Normal Set Ups 
Chest Normal Set
Reps: 8/8/8 Chest

Watch Video

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set
Weighted
Normal Set Squats  Jump Squats 
Normal Set
Reps: 12/8/8 Reps: 12/12/12
Slow Squats 
Normal Set
Dumbbell Hammer Curls
Quadriceps

Normal Set
Watch Video
Tibia Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Five
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5
Band Pull Ups  Clap Push Ups 

Back Chest
Reps: 8/8/5 Reps: 8/10/10
Incline Dumbbell Chest Barbell Curls 

Flys  Normal Set
Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set
Bulgarian Lunges  Closed Leg Squats 2 

Reps: 12/12/12 Reps: 12/12/12
Barbell Stiff Leg Assisted Pistol Squats 

Deadlifts  Normal Set
Normal Set Quadriceps
Hamstrings Reps: 12/12/12
Watch Video
Calf_Raises  Heel Touch Sit Ups 

Reps: 12/12/12/12 Reps: 15/15/15
Sit Ups 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6
Band Chin Ups  Scapular Pull Ups 2 

Chest Back
Reps: 10/8/8 Reps: 12/12/12
Barbell Front Grip Rows Crunches 

 Normal Set
Normal Set Core Abdominals
Back Reps: 8/8/8
Watch Video
Side Plank Dips 

Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set
Weighted Plyometric Incline Power Push Ups

Push Ups  
Chest Chest
Reps: 8/8/8 Reps: 12/12/12
Incline Dumbbell Chest Incline Diamond Push

Flys  Ups 
Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12
Assisted Sissy Squats  Dumbbell Hammer Curls

Normal Set 

Watch Video
Weighted Single Leg Calf

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Six
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Flys  Normal Set
Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Watch Video

Reps: 12/12/12/12 Reps: 15/15/15
Sit Ups 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6


Chest Back
Reps: 10/8/8 Reps: 12/12/12

 Normal Set
Back Reps: 8/8/8
Watch Video
Side Plank Dips 

Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Push Ups  
Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Flys  Ups 
Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

p p
Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Seven
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Flys 
Normal Set
Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Watch Video

Reps: 12/12/12/12 Reps: 15/15/15
Sit Ups 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Chest Back
Reps: 10/8/8 Reps: 12/12/12

 Normal Set
Back Reps: 8/8/8
Watch Video
Side Plank Dips 

Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Push Ups  
Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Flys  Ups 
Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Eight
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Flys  Normal Set
Normal Set Biceps
Watch Video
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Watch Video

Reps: 12/12/12/12 Reps: 15/15/15
Sit Ups 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Chest Back
Reps: 10/8/8 Reps: 12/12/12

 Normal Set
Back Reps: 8/8/8
Watch Video
Side Plank Dips 

Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

P hU 
https://members.dejanstipke.com/workout-programs/427  42/66
Push Ups  
Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Flys  Ups 
Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 
Quadriceps
Normal Set
Reps: 6/6/6
Hamstrings
Rest Period: 2m
Reps: 12/12/12
Watch Video
Rest Period: 2m
Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Nine
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5
Band Pull Ups  Incline Bench Presses 

Back Chest
Reps: 8/8/5 Reps: 8/10/10
Incline Diamond Push Hammer Dumbbell Curls

Ups  
Chest Biceps
Reps: 8/8/8 Reps: 12/12/12
Day Two
Workout One
Important Info
Normal Set
Bulgarian Lunges  Front Squats 

Reps: 12/12/12 Reps: 12/12/12
Hamstring Curls  Assisted Sissy Squats 

Reps: 15/15/15 Reps: 12/12/12
Weighted Calf Raises 2 Lying Leg Raises 

 Normal Set
Calves Reps: 15/15/15
Reps: 12/12/12/12 Rest Period: 2m
Watch Video
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6
Band Chin Ups  Band Pull Ups 

Chest Back
Reps: 10/8/8 Reps: 12/12/12
Chest Pull Ups  Plank Hold 

Reps: 8/8/8 Reps: 8/8/8
V-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set
Wide Deep Push Ups  Narrow Push Ups 

Chest Chest
Reps: 8/8/8 Reps: 12/12/12
Band Chin Ups  Slow Push Ups 

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set
Weighted Squats  Bulgarian Lunges 

Reps: 12/8/8 Reps: 12/12/12
Step Ups  Dumbbell Hammer Curls

Normal Set 

Watch Video
Weighted Seated Calf

Raises 
Normal Set
Calves
Reps 8/10/10
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Ten
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Ups  
Normal Set
https://members.dejanstipke.com/workout-programs/427
Normal Set 50/66
Chest Biceps
Reps: 8/8/8 Reps: 12/12/12
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

 Normal Set
Calves
Ca es
Reps: 15/15/15
Reps: 12/12/12/12
Rest Period: 2m
Rest Period: 2m
Watch Video
Watch Video
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Chest Back
Reps: 10/8/8 Reps: 12/12/12

Reps: 8/8/8 Reps: 8/8/8
V-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Eleven
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Ups  
Chest Biceps
Reps: 8/8/8 Reps: 12/12/12
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

 Normal Set
Watch Video
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set
Scapular
Normal Set Pull Ups  Negative
Normal Set Pull Ups 
Back Back
Reps: 10/10/10 Reps: 8/6/6
Band Chin Ups 

Normal Set Band Pull Ups 
Normal Set
Chest Back
Reps: 10/8/8 Reps: 12/12/12
Chest Pull Ups 

Normal Set Plank Hold 
Normal Set
Reps: 8/8/8 Reps: 8/8/8
V-Sit
NormalHold
Set 
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video
Week Twelve
Day One
Workout One
Important Info
Normal Set

Back Back
Reps: 8/8/8 Reps: 5/5/5

Back Chest
Reps: 8/8/5 Reps: 8/10/10

Ups  
Chest Biceps
Reps: 8/8/8 Reps: 12/12/12
Day Two
Workout One
Important Info
Normal Set

Reps: 12/12/12 Reps: 12/12/12

Reps: 15/15/15 Reps: 12/12/12

 Normal Set
Watch Video
L-Sit Hold 
Normal Set
Core Abdominals
Reps: 10/10/10
Rest Period: 2m
Watch Video
Day Three
Workout One
Important Info
Normal Set

Back Back
Reps: 10/10/10 Reps: 8/6/6

Chest Back
Reps: 10/8/8 Reps: 12/12/12

Reps: 8/8/8 Reps: 8/8/8

V-Sit Hold 
Normal Set
Core Abdominals
Reps: 12/12/12
Rest Period: 2m
Watch Video
Day Four
Workout One
Important Info
Normal Set

Chest Chest
Reps: 8/8/8 Reps: 12/12/12

Chest Chest
Reps: 8/8/8 Reps: 8/8/8
Band Dips 
Normal Set
Chest
Reps: 8/8/8
Rest Period: 2m
Watch Video
Day Five
Workout One
Important Info
Normal Set

Reps: 12/8/8 Reps: 12/12/12

Normal Set 

Watch Video

Raises 
Normal Set
Calves
Reps: 8/10/10
Rest Period: 2m
Watch Video

Workout Program Calisthenex

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Workout Program Calisthenex

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11/27/22, 3:29 PM Workout Program

New Calisthenics Program

Scapular Pull Ups  Band Muscle Ups 

Band Pull Ups  Bench Press 

Incline Dumbbell Chest Chin Ups 

Weighted Squats  Closed Leg Squats 2 

Stiffed Leg Deadlifts  Lunges 

Donkey Calf Raises  T-Cross Sit Ups 

Side Plank Hold 

Scapular Pull Ups  Negative Pull Ups 

Band Chin Ups  Resisted Band Pull Ups

Watch Video Rest Period: 2m

Trx Ring Australian Pull Hanging Side Leg Raises

Crush Chest Presses  Shoulder Width Push

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Slow Push Ups  Band Chin Ups 

Weighted Squats  Jump Squats 

https://members.dejanstipke.com/workout-programs/427 Dumbbell Hammer Curls 5/66

Slow Squats  Dumbbell Hammer Curls

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Scapular Pull Ups  Band Muscle Ups 

Band Pull Ups  Bench Press 

Incline Dumbbell Chest Chin Ups 

Weighted Squats  Closed Leg Squats 2 

Stiffed Leg Deadlifts  Lunges 

Donkey Calf Raises  T-Cross Sit Ups 

Side Plank Hold 

Scapular Pull Ups  Negative Pull Ups 

Band Chin Ups  Resisted Band Pull Ups

Trx Ring Australian Pull Hanging Side Leg Raises

Crush Chest Presses  Shoulder Width Push

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Slow Push Ups  Band Chin Ups 

Weighted Squats  Jump Squats 

Slow Squats  Dumbbell Hammer Curls

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Scapular Pull Ups  Band Muscle Ups 

Band Pull Ups  Bench Press 

Incline Dumbbell Chest Chin Ups 

Weighted Squats  Closed Leg Squats 2 

Stiffed Leg Deadlifts  Lunges 

Donkey Calf Raises  T-Cross Sit Ups 

Side Plank Hold 

Scapular Pull Ups  Negative Pull Ups 

Band Chin Ups  Resisted Band Pull Ups

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Trx Ring Australian Pull Hanging Side Leg Raises

Back Core Abdominals

Crush Chest Presses  Shoulder Width Push

Rest Period: 2m Reps: 12/12/12

Watch Video Rest Period: 2m

Slow Push Ups  Band Chin Ups 

Weighted Squats  Jump Squats 

Slow Squats  Dumbbell Hammer Curls

Rest Period: 2m Reps: 12/12/12

Scapular Pull Ups  Band Muscle Ups 

Band Pull Ups  Bench Press 