Free Workout Guides

Fullbody Workout 1- Sets and Reps 3x12

Push-ups
Cable Row  70

Body Row
Knee Pump Lunges

Lat Pulldown 70
Chest Fly  70

Squats: Two 35 plates
Bicep Curls-20

Roman Twists-10
3 Slow Drops

Fullbody Workout 2-

Dunbell Bench Press
Assisted Pull-ups

Deadlifts

Exercise Ball Squats
Exericse Ball Curl

Cleans

Tricep Overhead Rope Extension
Plated Push-ups

Fullbody 3

Freeweight Bench Press
30 Crunches with med ball in feet

T-Bar Row
Hanging Running Man

Freeweight Squats
Close Grip Pull-ups

Shoulder Press
Leg upward Pulses

Bicep Burnout.

Split Program 2

UPPER BODY

Cleans
Push-Press
Chest Fly with Cable
Single Arm Dunbell Snatch
Tricep Extension
Bicep Curl

LOWER BODY

Stability Squats
Quad Raise
Abductor/Adducter Machine (hips)
Deadlifts
Weighted Step-ups