ARM

1 2 3 4 5
5 push-ups 8 push-ups 10 push-ups 12 push-ups
5 dips 8 dips 10 dips REST DAY 15 dips
10 bicep curls 15 bicep curls 20 bicep curls 30 bicep curls
10 sec 15 sec 20 sec 25 sec punches
punches punches punches
6 7 8 9 10
15 push-ups 18 push-ups 20 push-ups 22 push-ups
20 dips 25 dips REST DAY 30 dips 35 dips
40 bicep curls 50 bicep curls 55 bicep curls 60 bicep curls
30 sec punches 35 sec punches 40 sec punches 45 sec punches
11 12 13 14 15
25 push-ups 28 push-ups 29 push-ups 30 push-ups
40 dips REST DAY 50 dips 55 dips 60 dips
65 bicep curls 75 bicep curls 80 bicep curls 85 bicep curls
45 sec punches 1 min punches 65 sec punches 70 sec punches

16 17 18 19 20
35 push-ups 36 push-ups 38 push-ups
REST DAY 65 dips 70 dips 75 dips REST DAY
90 bicep curls 100 bicep curls 105 bicep curls
75 sec punches 80 sec punches 85 sec punches
21 22 23 24 25
40 push-ups 42 push-ups 44 push-ups 45 push-ups
80 dips 85 dips 90 dips REST DAY 95 dips
110 bicep curls 115 bicep curls 120 bicep curls 125 bicep curls
90 sec punches 95 sec punches 100 sec punches 105 sec punches
26 27 28 29 30
45 push-ups 47 push-ups 48 push-ups 50 push-ups
95 dips 105 dips REST DAY 110 dips 120 dips
125 bicep curls 135 bicep curls 140 bicep curls 150 bicep curls
110 sec punches 115 sec punches 2 min punches 150 sec punches
 ABS
1
10 sit ups
CHALLENGE
2
20 sit ups
3
5 sit ups
4
10 sit ups
5
5 sit ups
10 crunches 15 crunches 20 crunches 25 crunches 10 crunches
25 squats 30 squats 35 squats 40 squats 30 squats
6 7 8 9 10
15 sit ups 20 sit ups 30 sit ups REST DAY 10 sit ups
30 crunches 35 crunches 40 crunches 10 crunches
50 squats 55 squats 60 squats 25 squats

11 12 13 14 15
40 sit ups 45 sit ups 5 sit ups 10 sit ups 20 sit ups
50 crunches 60 crunches 5 crunches 10 crunches 30 crunches
65 squats 70 squats 5 squats 10 squats 20 squats
16 17 18 19 20
25 sit ups 40 sit ups REST DAY 5 sit ups 10 sit ups
30 crunches 50 crunches 5 crunches 10 crunches
45 squats 70 squats 5 squats 25 squats
21 22 23 24 25
20 sit ups 20 sit ups 10 sit ups 10 sit ups 15 sit ups
15 crunches 25 crunches 40 crunches 50 crunches 60 crunches
35 squats 55 squats 55 squats 65 squats 65 squats
26 27 28 29 30
20 sit ups REST DAY 25 sit ups 30 sit ups 40 sit ups
70 crunches 80 crunches 90 crunches 100 crunches
85 squats 95 squats 95 squats 100 squats