Monday--friday
bench 5 reps 4 sets of 180
curling 5 reps 4 sets 130
sqauts 8 reps 4 sets 130
dead lift 5 reps 4 sets 160
military press 5 reps 4 sets 130
calf raises 10 reps 4 sets
20 minute jog, 2 mile stationary bike 20 minute heavy bag or more depends
8 reps of 4 sets pull ups
30 reps of 4 sets pushups
Tuesday-thursday
mile and a half of 5 reps on stationary bike
30 reps of 5 sets of pushups
20 reps of 5 sets of jumping onto a bench
8 reps of five sets of pull ups
40 reps of 5 sets of excercise ball sit ups
jump rope for about 15 min
wed- i use only my 25 pound dumbell
8 reps of 4 sets hammer curling
6 reps of 4 sets sitting curling
8 reps of 4 sets sitting military press
6 reps of 4 sets press
8 reps of 4 sets squats
10 reps of 3 sets calf raises
5 reps of 3 sets of standing flies
8 reps of 4 sets of single arm rows
8 reps of 4 sets upright rows
i also play alot of sports im really active, i skate alot too so i guess i can add that to my "workout"
bench 5 reps 4 sets of 180
curling 5 reps 4 sets 130
sqauts 8 reps 4 sets 130
dead lift 5 reps 4 sets 160
military press 5 reps 4 sets 130
calf raises 10 reps 4 sets
20 minute jog, 2 mile stationary bike 20 minute heavy bag or more depends
8 reps of 4 sets pull ups
30 reps of 4 sets pushups
Tuesday-thursday
mile and a half of 5 reps on stationary bike
30 reps of 5 sets of pushups
20 reps of 5 sets of jumping onto a bench
8 reps of five sets of pull ups
40 reps of 5 sets of excercise ball sit ups
jump rope for about 15 min
wed- i use only my 25 pound dumbell
8 reps of 4 sets hammer curling
6 reps of 4 sets sitting curling
8 reps of 4 sets sitting military press
6 reps of 4 sets press
8 reps of 4 sets squats
10 reps of 3 sets calf raises
5 reps of 3 sets of standing flies
8 reps of 4 sets of single arm rows
8 reps of 4 sets upright rows
i also play alot of sports im really active, i skate alot too so i guess i can add that to my "workout"