- 30 muscle -ups
- 100 standard push ups
- 4 sets /10 reps incline dumbbell press
- 4 sets/10 reps flat dumbbell press
- 5 sets/ 20 reps dips
- 200 standard push ups
- 50 decline push ups
- 50 narrow push ups
- 50 raised push ups
- 15 minutes HIIT cardio
- Continuous 15 crunches - 15 side crunches (both sides)
- 15 leg raises - 3 sets
Tuesday: Back
- 30 muscle ups
- 100 overhand pullups
- 4 sets/ 10 reps single arm dumbbell roll
- 4 sets/10 reps pullovers
- 50 under hand pull ups
- 50 over hand pullups
- 10 muscle ups
- 15 minutes HIIT cardio
- Continuous 15 crunches - 15 side crunches (both sides)
- 15 leg raises - 3 sets
Wednesday: Shoulders/Abs
- 100 push ups
- 4 sets/10 reps standing dumbbell presses
- 4 sets/10reps lateral dumbbell raises
- 4 sets/10 reps bent down dumbbell lateral raises
- 100 crunches
- 50 crossovers
- 50 high intensity crunches
- 2 minute flutter kicks (3 sets)
- 60 second crunch holds (3 times)
- Continuous 15 crunches- 15 side crunches (both sides)
- 15 leg raises - 3 sets
- Handstands till failure
- 15 minutes HIIT cardio
- 30 muscle ups
- 50 underhand pull ups
- 4sets/10 reps preacher curl
- 4 sets/10 reps hammer curls
- 4 sets/10reps reverse grip preacher curl
- 100 dips
- 100 push-ups
- 4 sets/10 reps overhead triceps extension
- 4 sets/10reps reverse grip triceps pull down
- 20 slow pull ups
- 20 slow dips
- 15 minutes HIIT cardio
- 4 sets/reps barbell squats
- 4 sets of 20 yard lunges
- 100 body weight squats
- 4 set/10 reps pistol squats
- 4 sets/ 10 reps stiff legged deadlifts
- 4 sets/ 10 reps standing calve raises
- 4 sets /10 reps seated calve raises
- 100 body weight standing calve raises
- 15 minutes HIIT cardio
- 100 crunches
- 8 100meter sprints
- 100 pull ups
- 200 pushups
- 100 dips
- 30 muscle ups
- 50 crossovers
- 50 high intensity crunches
- 2 minute flutter kicks (3 sets)
- 60 second crunch holds (3 times)
Sunday : Day 7 (REST)
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