Workout

Phase I Workout A

Reps

Workout B

reps

1A Step Up

20 each leg rest 60 seconds

20 reps rest 60 seconds

1B Dumbbell Shoulder Press 2A Wide-Seated Grip Row( row machine) 2B Pushup

15 reps rest 60 seconds

1A Seated Row To Neck( pull machine from leg to shoulder) 1B Partial Co-contraction Lunge 2A AB machine

15 reps rest 60 seconds

3 Woodchop From Lunge ( pull machine over shoulder both hands) Workout C

10 each side rest 60 seconds

2B Dumbbell Pullover(laying on the bench to do triceps weight) Bench Press

1A Overheated Squat

20 reps rest 60 seconds

Weight or machine abs

20 reps

Pull up or weighted dip

15 reps

2B Cuban Press( lifted from the middle of body to above head with bar 3 Plank

15 reps

15 reps rest 60 seconds 15 reps rest 60 seconds

reps

Hold for a minute rest 60 seconds and do it 4 times

15 reps each leg rest 60 seconds 20 reps each side

15 reps rest 60 seconds