# data[].attributes.body
Warm up
-treadmill 5min
-step ups 30sc
-jump rop 30sc

Lower body work
Straight leg deadlifts 3x10
Walking lunges with barbell 3x10
Squats with Smith machine3x10
Side lungs into squats with barbell 3x0
Steps ups high knee 3x10

# data[].attributes.body
Dumbell chest fly
Cable fly
Cable scoops
Lateral flys
Tricep extension
Tricep standing skull crushers
Tricep kickback

# data[].attributes.body
Leg Day

# data[].attributes.body
20/15/10/5

Push ups
Sit ups
Squats
Burpes

5- 1 min planks

Dips

# data[].attributes.body
-Treadmill.
-Leg extension machine.
-seated leg curl.
-hip addiction machine.
-glutes mediums machine.

# data[].attributes.body
5 to 7 minute warm up
Dynamic stretching

1 walking lap

# data[].attributes.body
Shoulders
Strick overhead
Lateral raises
Shrugs
Straight arm Lat and scrap pull

# data[].attributes.body
Arm Day
------------------------
Warm up
- Bicep curls w/ rubber band
- Push ups 3 sets

Bicep/ Tricep
- Standing Bicep Curls 3 of 10
- Tricep Push down 3 of 10
- Bicep curls machine
- Skull Crushers

Forearms
- Seated Barbell wrist curl

# data[].attributes.body
Warm up- treadmill 10 mins
Legs:
Leg curls 3x10
Kettle bell swing 3X15
Donkey kicks 3x6 each leg
-20 second wall sits between
Bar squats(with box) 3x15 light weight
Box step ups 3x10 each leg
Stair master- Reg walk, skip step lung

# data[].attributes.body
Shoulders & Triceps:
5 min cardio(treadmill)
Side lateral raises(dumbbell)
Shoulder press(smith machine)
Front raises(dumbbell)
Reverse flys(pec deck)
Rope pushdown
Seated tricep extension
Tricep kickback

# data[].attributes.body
Tricep rope pulldowns 4 sets 8-12 reps
Dumbell curls superset with hammercurls  3 sets 8-12
Tricep machine 3 sets 8-12 reps
Bicep curl bar 3 sets 8-12 reps
Dips as many as you can 3 sets
Bicep curl machine 3 sets
Run outside

# data[].attributes.body
CHEST & TRICEPS

-Tricep kickbacks on cables
3x15
-Incline bench press
3x15
-wide set push-ups
3x15
-Tricep extensions with body bar
3x15
-supine pull overs
3x15

-Tricep pushdowns with resistance band
-flat dumbbell press

# data[].attributes.body
Lower body & upper workout.....
Treadmill 5min
Stairmaster 5min
Walking lunges Dumbbells 3x10
Squats with kettlebell 3x15
Upper body...
Standing dumbbell curls 3x10
Chin ups 3x15
Ending work out with push ups

# data[].attributes.body
Core- 3 Sets w/ 25 Ib above head of!
30 second leg hovering
15 leg lifts
30 seconds flutters
10 V-up
30 second cross over bicycles

*Last set of bicycles until failure!
*Wall sit w/ 25 Ib weight

Legs-
Kettlebell squats: 3x20
Walking lounges w/ bodybell
Hip Abduction: Drop sets
Leg press: 3x10
Treadmill or Stairmaster: 3-5 minutes

# data[].attributes.body
Arms                                          Tricep extension- 3 sets 15x12x10
Bicep curls- 3 sets 15x12x10
Push-ups
Dips
Tricep Kickbacks- 3 sets15x12x10
Hammer Curls- 3 sets 15x12x10
Skull Crushers- 3 sets 15x12x10.    Pull ups

# data[].attributes.body
SHOULDERS BOY

-Dumbbell Press SS Lateral and -Front Raises
-Cable Upright
-Machine Press
-Rear Delt Fly SS Bent Over Rear Delt Flys

Abs Military's

# data[].attributes.body
Jump rope warm up 2minutes

Upper body workout

-Push ups 3x15
-Ploy metric push-ups with a medicine ball 2x10

-Machine row 2x10
-Lat pull downs 2x10

- shoulder press 2x8
- lateral raises 2x12

-Russian twist 2x20
-Plank 30 seconds 2

# data[].attributes.body
Arms:
1)Warmup light curls + light single arm tricep extensions
2)Arm compound: Skull crushers- close grip press-single arm tricep extensions- bicep curl
3) Tri set plate curls
4)Single arm bicep hammer curl
5)dips + close grip push-up + band trice extensions
6)reverse curls + dumbbell wrist curls
7)Burnout

# data[].attributes.body
20/15/10/5

Push-ups
Sit-ups
Squats
Burpees

5 1 min planks

Dips

# data[].attributes.body
1) Squat Press 3x10// UH row 3x10
2) Chest press Leg Lifts 3x12// MTNC 3x30 sec// PJs 3x30sec
3) Lat Raises:UHF 3x8 // Lat step jumps 3x30 sec
4) KB sumo squat 3x10// bicep plate curls 3x8
5) Tricep push ups 3x8// dips 3x15

# data[].attributes.body
Chest day
Bench 5 sets of 10
Incline dumb bell press 3 sets of
8
Flat bench dumb bell press 3 sets of 8
Cable flies 3 sets of 10
End workout with
15 diamond push ups
10 push ups
15 dips
15 normal push ups
10 wide push ups
Cycle 4-6 15 seconds rest between each exercise
1 minutes rest between cycles

# data[].attributes.body
Warm up: 10 min walk treadmill

Legs:
Leg curls- 10x3

# data[].attributes.body
Arms Day
----------------------------------------------------
Reverse Curl
Dumbbell Curls / Rubber Band
Tricep Pushdown / Rubber Band
Bicep Curl / Close Grip Push Up
Cable Curl / Kick Back
Burnout Bicep
Burnout Tricep

# data[].attributes.body
Workout #1 Total Body:

Agility warm up:
3 mins each 30 sec
Side to sides
Drop downs
High knees
Squat jumps
Butt kicks
Back and forth jumps

Water break

Small box: upper body
X3 drop down reps 10-9-8
Incline push ups
Dips
Shoulder touches (30 sec)
-In between each set
30-1 min plank

Water break

Stepper: lower body
X3 drop down reps 10-9-8
Squat together - Wide squat
Weighted toe touch (30 sec)
Side lungs
-In between each set
30-1 min wall sit

Water break

If extra time back to agility

# data[].attributes.body
Warmup:
5 min 3.0 pace in treadmill
Legs:
3x8 kettle bell swing
-3x10 air squats
3x8 leg curls
-3x10 donkey kicks with dumbbell
Walking lunges with dumbbells
-3x10 box step ups

2x8 Leg extension
-wall sit 20 seconds
2x10 calf raises on leg press
-2x10 calf raise on smiths machine

Cool down: 5 min walk on treadmill