Workout - Medium day:
Warm up:
3 min run on tread mill - 40 jump squats - 100 weighted punches - stretch
Squats - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps
Bench Press - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps
Power Cleans - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps
Weighted Dips - 3 sets x 6 reps
Bar curls - 3 sets x 5 reps
Weighted swiss ball crunches - 2 sets X 20 reps
Stretch - Shower - Protein shake
Have a safe journey.
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