Training Plan

Tempo: 4-1-2-0

Rest: 40s

Monday

• Pushups: 3 sets x 6-8 reps
• Dips: 3 sets x 6-8 reps
• Leg Raises: 3 sets x 6-8 reps
• Planks: 3 sets x 40s

Tuesday

• Lunges: 3 sets x 6-8 reps
• Squats: 3 sets x 6-8 reps
• Lateral Lunges: 3 sets x 6-8 reps
• Calf Raises: 3 sets x 6-8 reps

Wednesday

• Pull Ups: 3 sets x 6-8 reps
• Chin Ups: 3 sets x 6-8 reps
• Scissors: 3 sets x 6-8 reps
• Jackknife: 3 sets x 6-8 reps

Thursday

• Pushups: 3 sets x 6-8 reps
• Dips: 3 sets x 6-8 reps
• Leg Raises: 3 sets x 6-8 reps
• Planks: 3 sets x 40s

Friday

• Lunges: 3 sets x 6-8 reps
• Squats: 3 sets x 6-8 reps
• Lateral Lunges: 3 sets x 6-8 reps
• Calf Raises: 3 sets x 6-8 reps

Saturday

• Pull Ups: 3 sets x 6-8 reps
• Chin Ups: 3 sets x 6-8 reps
• Scissors: 3 sets x 6-8 reps
• Jackknife: 3 sets x 6-8 reps

Sunday

• Rest