Weekly Workouts Feb 27

Monday

Set Rep
Hanging leg raise 20 3
Pull ups Failure 4
Power planks 30s 4
Lat pull 70% One Rep Max 4 12
Side planks (both sides) 30s 4
Military Press 5 4
One arm Dumb Bell Bent row 5 4
Crunches 20 4

Tuesday

Front Squat 8 5
Dead Lift 8 5
One leg lunges 8 4
Side squat 8 4
Hamstring curls 12 4
Calf Raise 15 4

Wednesday

Cardio 30 min 1
Crunches 20 4
Side Crunch 20 4
Planks 45s 4
Ab rotations 20 4
Slow Bicycles 15 3

Thursday

Planks 30s 3
Dumb Bell Bench 6 4
Dumb Bell Incline Bench 10 4
Dumb Bell Decline Bench 12 4
Cable Flies 10 4
Cable Incline Flies 10 4
Overhead Dumb Bell Press 10 4
Skull Crushers 10 4
Kick Backs 12 3

Friday

Ab Rotation 20 4
Slow Bicycle 15 3
Planks 30s 3
Straight Bar Curls 12 4
Reverse Curls 10 4
Dumb Bell Hammer Curls 10 4
Overhead Triceps Extension 12 4
Cable Triceps Pulldown 12 4
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