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.
Body Weight Squats Four sets of ten.

Upper Body Work-Out

Chest Press 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 lbs
Chest Flies One Set of Twelve at 100 lbs
Shoulder Press One 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 Fly One Set of Twelve at 85 lbs
Lat Pull Down 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 lbs
Back Row , One Set of Twelve at 75 lbs
Triceps Push Down 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 lbs
Triceps Extension One Set of Twelve at 80 lbs
Seated Curl One 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 Curl One Set of Twelve at 30 lbs

Did a little running.

Michael Cole