Aviann

DAY #1

Exercise Loads Sets Reps

Australian/Trx pull-ups BW 3 10-15
Battle ropes NA 3 20s
Mountain climbers NA 3 50

Leg extensions 40/50/55 3 20/15/15

Ball slams 15 3 15
Star-toe sit ups NA 3 10-15/side

Rope overhead extensions w/ 12.5 FST- 15

7
Sit ups NA FST- 10
7

Day 1
Meal 1 Meal 2 Meal 3 Meal 4
3 egg 1 ½ cup Protein Repeat
whites broccoli/ shake meal 2
bora
1tbsp 1 serving
almond chicken/tof
butter u

DAY #2

Exercise Loads Sets Reps

Stair master 1 10mins

DB Clean and press 8-10 3 15

Rope pulls NA 3 50s
Plank hold BW 3 35s

Lat pull down 40/50/55 3 20/15/15

Seated chest flys 25-45 3 15
Star-toe sit ups NA 3 10-15/side
Cable low rows 27.5-40 3 15
Push ups BW 3 Failure
Machine obliques 35-40 3 15-20/side

Elliptical Level-3-10 1 Time-10min