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

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