Workout Plan

Sunday (Cardio)

  1. Strech
  2. Run 1 1/2 miles
  3. Strech

Monday (Chest/Back)

  1. Strech
  2. Push ups 3 sets of 10
  3. Pull ups 3 sets of 8
  4. Wide push ups 3 sets of 10
  5. Resistance bands rows 3 sets of 10
  6. Decline push ups 3 sets of 10
  7. Resistance bands rows 3 sets of 10
  8. Incline push ups 3 sets of 10
  9. Strech

Tuesday (Leg day)

  1. Strech
  2. Squats 3 sets of 20
  3. Lunges 3 sets of 20
  4. Jump squats 3 sets of 10
  5. Reverse lunge 3 sets of 15
  6. Jump squats 3 sets of 10
  7. Lateral lunge 3 sets of 15
  8. Single leg (each side) squats 3 sets of 10
  9. Wall sit 3 sets 1 minute hold
  10. Strech

Wednesday (Bi's/Tri's)

  1. Strech
  2. Curls 3 sets of 10
  3. Resistance bands tricep extensions 3 sets of 20
  4. Curls 3 sets of 10
  5. Resistance bands tricep extensions 3 sets of 20
  6. Underhand pull ups 3 sets of 5-8
  7. Weighted overhead tricep extensions 3 sets of 10
  8. Superset curls
  9. Superset tricep extensions
  10. Strech

Thursday

  1. Strech

Friday (Cardio)

  1. Strech
  2. Run 1 1/2 miles
  3. Strech

Saturday

  1. Strech
  2. Full body workout
  3. Strech