Workout Plans

1. Arms and Shoulders

1.1. 1.

1.1.1. Bicep Curls - 4 sets of 16 reps (8 per arm)

1.2. 2.

1.3. 3.

1.4. 4.

2. Anterior Legs

2.1. 1.

2.1.1. Quad Extensions - 4 sets of 8 reps

2.2. 2.

2.3. 3.

2.4. 4.

3. Posterior Legs

3.1. 1.

3.1.1. Deadlifts

3.1.1.1. With Barbell/Kettlebell (single leg) - 4 sets of 8 reps

3.2. 2.

3.3. 3.

3.4. 4.

4. Gluteus

4.1. 1.

4.1.1. Back Squats - On squat rack - 4 sets of 8 reps

4.2. 2.

4.3. 3.

4.4. 4.

5. Upper Back

5.1. 1.

5.1.1. Lat Pull down - 4 sets of 8 reps

5.2. 2.

5.3. 3.

5.4. 4.

6. Abdominals/Obliques

6.1. 1.

6.1.1. 240 rep workout

6.1.1.1. 30 toe touches, 20 bicycles, 30 heel touches, 20 reverse crunches, 15 R side plank dips, 20 plank rocks, 15 L side plank dips, 40 Russian twists, 15 R toe touches, 15 L toe touches, 20 single leg raises (alternating)

6.2. 2.

6.3. 3.

6.4. 4.

7. Stretches

7.1. Anterior Legs - Sitting Hamstring stretch (both legs at once - hold for 20 seconds), butterfly for groins()hold for 30 seconds), calf stretch against wall (hold for 30 seconds each leg)

7.2. Posterior Legs

7.3. Arms and Shoulders

7.4. Upper Back

7.5. Gluteus

7.6. Abdominals/Obliques