Monday
Handstand Hold
5 x 30 seconds
V Grip Pull Ups
5 x 10
Every 2:30 Minutes
Close Grip Bench Press
5 x 8
Machine Row
5 x 10
Every 2:30 Minutes
French Press
5 x 10
Single Arm Row
5 x 10/10
Every 2:30 Minutes
Workout of The Day
4 Rounds
8 Bar Facing Burpees
10 GHD Sit Ups
12 American Kettlebell Swings
20 Calorie Air Bike
Tuesday
cardio
Wednesday
cardio
Thursday
Incline Bench Press db
6 x 10
Machine Row
6 x 10
Hollow Rocks
6 x 20
Every 3 Minutes
Machine Press
6 x 10
Pendlay Row
6 x 10
V Ups
6 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
15 Kettlebell Swings
20 Russian Twists
15 Sit Ups
20 Calorie Air Bike
Friday
Leg Press
4 x 12
Chin Ups
4 x 6
Butterfly Sit Ups
4 x 12
Every 2:30 Minutes
Reverse Lunges BB
4 x 10/10
Ez Curl
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 MInutes
Hip Adductor
4 x 12
Leg Curl
4 x 10
Leg Extension
4 x 12
EVery 2:30 MInutes
Workout of The Day
3 Rounds
10 Push Ups
10 Ring Rows
15 Squats
15 Traditional Sit Ups
400 Meter Run
