FIX2 Program:

ALL WEIGHTS: 3 sets till failure, 30 seconds rest in between sets.

Monday: Cardio + weight toner
1) HIIT
a. 2x10x100meters: 30sec rest in between reps, 2:30min rest in between sets, 16 sec speed per 100meters
2) Boxing
3) Abs 25 reps
a. Declined crunches with 20lbs weights
b. Declined crunches with 20lbs weights per side
c. Declined mason
d. Lying down crunches
e. Side crunches
f. Cross leg (alternate)
g. In and Outs
h. In and Outs (side)
3) Weights: (Light Weights)
Biceps:
Full Curls x 15 reps 3 sets
Triceps:
Overhead x 15 reps - 3 sets
Shoulders:
Front Lateral Raise x 15 reps - 3 sets
Tuesday: Chest and Legs + Drain Arms
1) Weights
Chest:
a. Bench Press
b. Fly
c. Side-to-side push up
d. Inclined Chest Press
e. Push ups
f. Chest Press
Legs:
a. Squats
b. Leg Extension
Biceps:
Full Curls x failure - 3 sets
Triceps:
Overhead x failure - 3 sets
Shoulders:
Front Lateral Raise x failure - 3 sets
2) Ab Ripper X
3) 15min cooldown

Wednesday: Cardio
1) HIIT
a. 2x10x200meters
2) Boxing
3) Abs 25 reps
a. Declined crunches with 20lbs weights
b. Declined crunches with 20lbs weights per side
c. Declined mason
d. Lying down crunches
e. Side crunches
f. Cross leg (alternate)
g. In and Outs
h. In and Outs (side)
Thursday: Shoulders and Back
1) Weights
Shoulders:
a. Seated Shoulder Press
b. Standing Shoulder Press
c. Lateral Raises
d. Front Raises
e. Rear Lateral Raises
Back:
a. Wide Arm Pull Ups
b. Muscle Ups
c. Lateral Pull Downs
d. Seated Rows
e. Standing Rows
f. Dead Lift
2) Ab Ripper X
3) 15min cooldown
Friday: Cardio
1) HIIT
a. 50meter sprints, 50meter jog for 10 minutes. 100meter sprints, 50meter walk for 10 minutes.
2) Boxing
3) Abs 25 reps
a. Declined crunches with 20lbs weights
b. Declined crunches with 20lbs weights per side
c. Declined mason
d. Lying down crunches
e. Side crunches
f. Cross leg (alternate)
g. In and Outs
h. In and Outs (side)
Saturday: Arms
1) Weights
Arms:

Biceps:
a. 21s
b. Seated Curls
c. Standing Full Curls
d. Seated Concentrated Curls
Triceps:
a. Diamond Pushups
b. Dips
c. Over Head Triceps Extension
d. Lying Down Over Head Triceps Extension
Deltoids:
Front Lateral Raise

Sunday - Recovery
Rest

Ab Ripper X
Number of Reps Per Exercise: 25
Total of 275 Reps
1) In and Outs
2) Bicycles
3) Crunchy Frog
4) Cross Leg/Wide Leg Sit-Ups
5) Fifer Scissors
6) Hip Rock and Raise
7) Pulse Ups
8) V-Up/Roll Up
9) Oblique V-Ups
10)Leg Climbs
11)Mason Twists