Well shoot, I forgot to post this.

Upper Body

Push-ups Three Sets of twelve
Upright Rows Three Sets of ten at 37.5 lbs
Back Flies Three Sets of ten at 19 lbs
French Curls Three Sets of ten at 19 lbs
Reverse Curls Three Sets of ten at at 37.5 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Four sets of Eight.
Horse Stance Cross Punch Four sets of Eight.
Oblique Knee Raise Four sets of Eight.
Front Kick Four sets of Eight.
Leaning Knee Raise Four sets of Eight.
Round House Kick Four sets of Eight.
Front Kick Four sets of Eight.
Back Kick Four sets of Eight.

Michael Cole