Workout Program

WEEK 8:

TUESDAY:

50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers

50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

THURSDAY:

50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers
50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers

150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps

Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets

SATURDAY:

50 donkey kicks
100 bicycle crunches
50 sit ups
35 squats
20 bridges
25 lunges
50 crunches
45 sec plank
60 mountain climbers

60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

WEEK 9:

TUESDAY:

60 sec plank
25 tricep dips
25 mountain climber
25 squats
100 skater slides
55 sit ups
35 squats
20 bridges
25 lunges
55 crunches
60 sec plank
70 mountain climber

50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

THURSDAY:

60 sec plank
25 tricep dips
25 mountain climber
25 squats
100 skater slides
55 sit ups
35 squats
20 bridges
25 lunges
55 crunches
60 sec plank
70 mountain climber
60 sec plank
25 tricep dips
25 mountain climber
25 squats
100 skater slides
55 sit ups
35 squats
20 bridges
25 lunges
55 crunches
60 sec plank
70 mountain climber

150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps

Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets

SATURDAY:

60 sec plank
25 tricep dips
25 mountain climber
25 squats
100 skater slides
55 sit ups
35 squats
20 bridges
25 lunges
55 crunches
60 sec plank
70 mountain climber

60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

WEEK 10:

TUESDAY:

5 min. running
60 mountain climbers
30 high knees
50 squat jumps
200 crunches
40 squats
20 bridges
30 lunges
60 sec plank

50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

THURSDAY:

5 min. running
60 mountain climbers
30 high knees
50 squat jumps
200 crunches
40 squats
20 bridges
30 lunges
60 sec plank
5 min. running
60 mountain climbers
30 high knees
50 squat jumps
200 crunches
40 squats
20 bridges
30 lunges
60 sec plank

150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps

Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets

SATURDAY:

5 min. running
60 mountain climbers
30 high knees
50 squat jumps
200 crunches
40 squats
20 bridges
30 lunges
60 sec plank

60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

WEEK 11:

TUESDAY:

30 bridges
30 squats
30 lunges
25 push ups
75 tricep dips
60 sit ups
40 squats
25 bridges
30 lunges
60 crunches
60 sec plank
70 mountain climber

50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

THURSDAY:

30 bridges
30 squats
30 lunges
25 push ups
75 tricep dips
60 sit ups
40 squats
25 bridges
30 lunges
60 crunches
60 sec plank
70 mountain climber
30 bridges
30 squats
30 lunges
25 push ups
75 tricep dips
60 sit ups
40 squats
25 bridges
30 lunges
60 crunches
60 sec plank
70 mountain climber

150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps

Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets

SATURDAY:

30 bridges
30 squats
30 lunges
25 push ups
75 tricep dips
60 sit ups
40 squats
25 bridges
30 lunges
60 crunches
60 sec plank
70 mountain climber

60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

WEEK 12:

TUESDAY:

200 punches
200 but kicks
65 sit ups
45 squats
25 bridges
30 lunges
65 crunches
90 sec plank
80 mountain climbers

50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

THURSDAY:

200 punches
200 but kicks
65 sit ups
45 squats
25 bridges
30 lunges
65 crunches
90 sec plank
80 mountain climbers
200 punches
200 but kicks
65 sit ups
45 squats
25 bridges
30 lunges
65 crunches
90 sec plank
80 mountain climbers

150 inverted crunches
Parallel-Grip Pull-Up 5 sets 6 reps
Wide-Grip Pull-Up 5 sets 6 reps
Dips – Chest Version 5 sets 6 reps

Glute kickback:
(warm up) 30 kg 15 reps 8 sets
40 kg 6 reps 4 sets
55 kg 6 reps 4 sets
70 kg 6 reps 4 sets

SATURDAY:

200 punches
200 but kicks
65 sit ups
45 squats
25 bridges
30 lunges
65 crunches
90 sec plank
80 mountain climbers

60 sec. plank
60 sec. plank
60 sec. plank
50 sit ups
50 crunches
20 min. jogging (2 km)
Front Dumbbell Raise 5 sets 10 reps (4 kg)
Dumbbell Side Lateral Raise 5 sets 10 reps (4 kg)
Standing Dumbbell Shoulder Press 5 sets 10 reps (4 kg)
Bent Over Two-Dumbbell Row 5 sets 10 reps (4 kg)

Glute kickback:
(warm up) 30 kg 15 reps 4 sets
40 kg 6 reps 2 sets
55 kg 6 reps 2 sets
70 kg 6 reps 2 sets

MORE TO COME !!!