### Stretching and Calisthenics Routine

Ab WheelTen Sets of Three

Standing Bicycle CrunchFour sets of eight.

Horse Stance Cross PunchFour sets of eight.

Oblique Knee RaiseFour sets of eight.

Front KickFour sets of eight.

Leaning Knee RaiseFour sets of eight.

Round House KickFour sets of eight.

Front KickFour sets of eight.

Back KickFour sets of eight.

Body Weight SquatsFour sets of ten.

### Upper Body Work-Out

Chest PressOne Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs

Chest FliesOne Set of Twelve at 100 lbs

Shoulder PressOne Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Four at 50 lbs, One Set of Ten at 40 lbs

Rear Deltoid FlyOne Set of Twelve at 85 lbs

Lat Pull DownOne Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs

Back Row, One Set of Twelve at 75 lbs

One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbsTriceps Push Down

Triceps ExtensionOne Set of Twelve at 80 lbs

Seated CurlOne Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs

Reverse CurlOne Set of Twelve at 30 lbs

Did a little running.

**Michael Cole**