Normal day
100 pushups (sets of 10- 20)
125 squats (in sets of ten, last set is 5)
50 sit-ups (sets of 5-10)
Leg day
200-300 squats 30 lbs ( cardio after )
100 lunges
60 step ups (50 lbs)
Core day
150-200 pushups
75-100 sit-ups
Plank 2-5 min
100 Knee to elbow
Rest day
Cardio (optional run with weights)
100 pushups (sets of 10- 20)
125 squats (in sets of ten, last set is 5)
50 sit-ups (sets of 5-10)
Leg day
200-300 squats 30 lbs ( cardio after )
100 lunges
60 step ups (50 lbs)
Core day
150-200 pushups
75-100 sit-ups
Plank 2-5 min
100 Knee to elbow
Rest day
Cardio (optional run with weights)