Exercise Routine, Sets/Reps

Split Body Part Routine

Leg Day

3 Sets of 20 Squats

3 Sets of 20 Alternating Lunges (10 each leg)

3 Sets of 20 Split Squat (10 each leg)

3 Sets of 20 bridge raises

Ab Day

2 sets of 30 second plank

3 sets of 20 alternating crunches (10 each side)

3 Sets of 20 reverse crunches

2 sets of 30 second flutter kicks

2 sets L sit as long as you can

Chest Day

3 sets of 20 push ups

3 sets of chair 10 dips

3 sets of 10 decline push ups

Bicep Day

3 sets of 10 chin ups

3 sets of 30 second chin up holding halfway

3 sets of 10 pseudo push ups

Tricep Day

3 sets of 20 bench dips

3 sets of 10 floor tricep extensions

3 sets of 10 diamond push ups

Back Day

4 sets of 20 supermans

3 sets of 10 pull ups or 3 max out sets