Late posting again, have to work on it.

Stretching and Calisthenics Routine

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

Now that took about fi

Upper Body Workout

Chest Press One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 70 lbs, One Set of Twelve at 65 lbs
Chest Flies One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 70 lbs, One Set of Twelve at 65 lbs
Dumbbell Shoulder Press One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs
Rear Deltoid Fly One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 75 lbs, One Set of Twelve at 65 lbs
Back Row One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Lat Pull Down One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Triceps Push Down One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 50 lbs, One Set of Eight at 40 lbs
Curl One Set of Ten at 30 lbs, One Set of Eight at 40 lbs, One Set of Four at 50 lbs, One Set of Eight at 40 lbs

Michael Cole