Short workout week, only did two upper body workouts and one lower body workout. I got today’s workout in earlier than I have been, still not early enough though. Tomorrow’s another day.

Upper Body

Push-ups Three Sets of twelve
Shoulder Presses Three Sets of ten at 19 lbs
Back rows Three Sets of ten at 37.5 lbs
Kick Backs Three Sets of ten at 19 lbs
Curls Three Sets of ten at 37.5 lbs

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

Stretching and Calisthenics Routine

Ab Wheel Seven 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