No more trying to play catch up, working seven nights a week I just don’t have the extra time. I’ll workout, post immediately and if I have time I’ll write a quick note.

Upper Body

Push-ups Three Sets of twelve
Shoulder Presses Three Sets of ten at 20 lbs
Back rows Three Sets of ten at 40 lbs
Kick Backs Three Sets of ten at 20 lbs
Curls Three Sets of ten at 40 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 Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick 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.

Michael Cole