UPPER BODY

 3-5 SETS

 12 REPS

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• Curls. 

• Push-Ups. 

• Wide Row. 

• Triceps Extensions. 

• Narrow Row. 

• Y Raise.

LOWER BODY

 3-5 SETS

 12 REPS:

• Squat jumps. 

• Split squat. 

• Lying bridge/tucks. 

• Pistol squat.

ABS

 4-6 SETS

10 REPS (EACH):

• 30-60 Second Plank Hold. 

• Roll-outs. 

• Standing Obliques. 

• Plank, knee to elbows.

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