Free Workout Guides

Program 2

4 Sets of 10-12

E Ball Rows
Kettle Bell Swings

Bench Press
Benched Oblique Raises

Side Plank Raises 10lb plate
Smith Squat 35's

Tricep Extension Flat bar 70 lbs
21's 50 Lbs

200 bicycle.

Stretch:
Chest-wall at 90.
Straight arm high and low.
Arms out on Ball.

Program 3

Rope Row 50lbs
Benched Squats 45lbs

Straight Arm Lat Pulldown 55lbs
Band Reverse Pull /Red Band

Skull Crushers 40lbs
Wide Barbell Row 50lbs

Calf DB Raises 65's
Stationary Lunge Hold 50lbs

Box Jumps (15 reps)
1 Arm Push-ups 2-2

25 Crunches
30sec V sit x 2
40 Mountain Climbers on Medicine Ball

Med Ball Circuit

MB OV Squats 20
MB Double Crunch 10
MB Lunges 15 per leg
MB Squat Chest Press 20
MB Woodchoppers 20/side
MB Knee Slams 20 total
MB Torso Twists 40 total
MB Around the Worlds 16 total
MB Feet to Hands 20
MB Leg Swings 10

x3

DB Hang Leg Raise 10 lbs 15 Reps
E-Ball Oblique Raise 20 reps
E-Ball weighted crunch 15 reps 10lbs

Travel Workout

Warm-up (Jog)

Interval Sprints
Lunged Shoulder Band Press
Lateral Raises
x3

Rest

Interval Sprints
Reverse Delt Pull
x2

Rest

Interval Sprints
Back Row 6 Hammer Grip 6 Pronated Grip
Chest Press 6 reps Chest Cross Over 6 reps
Push-ups 12
x3

Rest

Interval Sprints
Wide Rows 6 Hammer 6 Pronated
Chest Flys 6 reps Chest Fly Cross Over 6
Knuckle Push-ups
x3

Rest

Tricep Extension
Bicep Curls

Push-up workout:
10 Tricep
10 Right leg Elevated
10 Left Leg Elevated
10 Wide Grip Push-ups

Core Workout: 20 crunch Twists x 2
20 Wide leg Cross over sit-ups x2
20 Weighted lower ab leg pulse ups x4
50 Weighted Bicycles.