Monday:

Push-up: 3 sets of 5 reps. ...

Triceps dip: 3 sets of 5 reps. ...
With small weight each arm 3 sets 15 reps
With big weight 3 sets 10 reps
side weights 3 sets 5 reps
side weight 2, sets 3 reps 10
bench small weight 3 sets 5 reps
forearm with thing 3 sets 15 reps
forearm with weight sets 3 reps 15
100 punches

Tuesday:
Sit-up:3 sets of 10 reps
Plank 30 seconds in between sets
l sit 30 seconds in between sets
ala care stiu eu 3 sets 5 reps
100 punches
100 kicks

special(everyday) tricep dips and forearms

and for joints

wendsday:
normal squats 3 sets 5 reps
barbel squat 3 sets 5 reps
barbell front squat 3 sets 5 reps
dead lift 3 sets 5 reps
lunge 3 sets 5 reps
calf raises 4 sets 15 reps
runing on the place 30 seconds 3 sets
wall sit 25 sec
100 kicks
100 punches

thursday:
regular pushups 3 sets 5 reps
pushup hold 10 seconds 3 sets
pushups in a circle 3 sets 5 reps
explosive pushups 3 sets 5 reps
diamond pushup 3 sets 5 reps
eleveted pushup 3 sets 5 reps
slow 30 sec down 30 sec up push up
100 punches
100 kicks

Friday:
45 second good morning
push againtst the corner 3 sets 5 reps
revers leg raises on chair 3 sets 10 reps
reverse leg hold 30 seconds
Chest-Supported Row 3 sets 10 reps
Single-Arm Dumbbell Row 3 sets 15 reps
pushupp for back shrugged shoulders 3 sets 5 reps
100 punches
100 kicks