***Day 1

Chest flys

15,12,10,8 (increase weight each set ) rest 60 sec bet. sets

Knee pushups

3 x 8 rest 60-90 sec

shoulder internal rotation

15,15,12,12(each arm ) rest 60 sec

shoulder external rotation

15,12,10,10(each arm) rest 60 sec

lateral raise

15,12,10,8 rest 60 sec

triceps push down

15,12,10,8 rest 60 se

***Day 2

Pullovers

15,12,10,8

Band rows

15,12,10,8

seated row

15,12,10,8

rear delts facepulls

20,15,12,10

biceps curls

15,12,10,8

***Day 3

Goblet squats

15,12,10,8 rest 60 sec

Step ups

4 x12 each leg rest 60 sec

leg extensions

15,12,10,8 rest 60 sec

leg kick backs

10,10,10,10 (each leg)

hip thrust

15,12,10,8 rest 60 sec

Stiff leg dead lift

15,12,10,8 rest 60 sec

Calves

20,20,20,20,20

*****Abs

floor crunshes

3 x 10

floor leg raises

3x 10

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3 x 30 sec