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| Do Day 2- Do one Group Dumbail Bench Press/Seated Crunchy Frog then repeat move on to next group |
| Dumbbell Bench Press |
2x12 |
Lay on bench with dumbbell weight then extended both arms toward the sky slow down explode up. |
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| Seated Crunchy Frog |
2x20 Reps |
Sit down with hands out to side raise legs and then bring to the chest at the same time bring your hands together in front of you then back to the starting position. |
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| Dumbbell Incline Bench Press |
2x12 Reps |
Lay on incline bench with dumbbell weight then extended both arms toward the sky slow down explode up. |
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| Crossed Leg Situp |
2x20 Reps |
Lay on ground then cross legs. Lift hands high in air and raise toward the sky and then reach out over Legs. |
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| Regular Push ups |
2xMax |
Keep body straight with fingers pointed forward and elbows Pointed out. |
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| Shoulder width pull up |
2xMax |
Grab bar hands facing out shoulder width apart lower your self down and up bringing your chin above the bar. |
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| Fifer Scissors |
2x20 Reps |
lay down with both legs off of the ground keep one leg high in the air and the other close to the ground hold for two second then change leg position. |
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| Military Push Up |
2xMax |
Keep body straight with hands and elbows close to your body. |
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| Close Grip Pull Up |
2xMax |
Put feet together indian knees out raise legs toward chest and then extend lower back toward the sky. |
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| Plank |
2x30 Sec |
Keep body straight with forearms on the grounds and hold keeping abs tight. |
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| Wide Arm Pushup |
2xMax |
Keep body straight with fingers pointed forward and elbows Pointed out Extend hands out wider then regular pushup. |
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| Wide Grip Pushup |
2xMax |
Grab bar hands facing wider than shoulder width apart lower you self down and up bringing your chin above the bar. |
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| Extended Plank |
2x30 Sec |
Keep body straight with forearms on the grounds and hold keeping abs tight slight forearms forward about 6 to 12 inches making the plank harder. |
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Lay on back with legs crossed and keep hands above head lift chest toward the sky and then over the legs. 
