Workout Reps Sets

Bench press 8-12 3-4

One arm 8-12 3-4

rows
Deadlift 8-12 3-4

Back Squat 8-12 3-4

Lunges 8-12 3-4

Calf raises 8-12 3-4

Situps 15 or more 3-4

Leg raises 15 or more 3-4

Russian 15 or more 3-4

twists
Planks 15 or more 3-4

Side planks 15 or more 3-4

Mountain 15 or more 3-4

climbers