DAY EXERCISE SETS REPS
1 Swiss Ball Dumbbell Chest Press 3 12
Super Set w/
1 Push-Ups 3 25
1 Lat Pull Downs 3 12
Super Set w/
1 External Shoulder Rotations 3 20
1 Cable Side Raises 3 12
1 Barbell Curl 3 12
Super Set w/
1 Close Grip Bar Push-Up 3 12
2 Squats 3 12
2 Balance Bar Lunge 3 12
Super Set w/
2 Split Leg Box Jump 3 30
2 Swiss Ball Jack Knife 3 20
Super Set w/
2 Swiss Ball Crunch 3 20
3 Walking Lunges (w/ Dumbbell) 1 30
3 Push-Ups 1 100
3 Swiss Ball Crunch 1 50
3 Sprint (80% for 1min) 1 --
3 Inch Worms 1 30
3 Lat Pull Downs 1 50
3 Stairs 1 20
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