Am) Planks + back bridges+ 2x(4×25 burpees) + 100 pushups+ mountain climbers 5x1min+ 300-400 vups+ 100 brupees

PM) A1) deads 5×6

A2) chins 5×3-last set drop set to pull downs = 30 reps

A3) bench 5×5 – last set drop into pushups

B1) front squats 5×6+ last into leg ext

B2) Leg curls 4×6+ drop set

B3) incline press 5×8

C1) leg raises 5×12

C2) cable invert rows 5×8

D1) DB rows 4×8

D2) weighted situps 8×15

D3) DB curls 3×8

D4) cable curls 3×8

D5) dips 5×8

D6) upright rows 3×8

Burpees 5×15

Home+ more burpees+ vups+5×6 invert chins

well over 400 burps today+ allot of pushups+abs+ kicks etc…


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