Leg Day

3 Sets of
3 Sets of
3 Sets of
3 Sets of
Ab Day
2 sets
3 sets
3 Sets
2 sets
2 sets

20
20
20
20

of 30
of 20
of 20
of 30
L sit

Squats
Alternating Lunges (10 each leg)
Split Squat (10 each leg)
bridge raises
second plank
alternating crunches (10 each side)
reverse crunches
second flutter kicks
as long as you can

Chest Day
3 sets of 20 push ups
3 sets of chair 10 dips
3 sets of 10 decline push ups
Bicep Day
3 sets of 10 chin ups
3 sets of 30 second chin up holding halfway
3 sets of 10 pseudo push ups
Tricep
3 sets
3 sets
3 sets

Day
of 20 bench dips
of 10 floor tricep extensions
of 10 diamond push ups

Back Day
4 sets of 20 supermans
3 sets of 10 pull ups or 3 max out sets