Workout A: Push
Chest (General) Bench press (barbell or dumbell) 3 sets of 10 – 15
Quadriceps – Lunges 3 sets of 10-15 down and back (with or without weight)
Deltoid (Front) Shoulder Press 3 sets of 10 – 15
Calves – Calve raises 3 sets of 10-15 (weighted)
Triceps Tricep Press down or dips 3 sets of 10-15
Cardio for 15 minutes
STRETCH!
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Workout B: Pull
Back (Lats) Assisted Pull Up
Hamstrings Straight legged dead lift (weight)
Back (General) Bent over rows (weight)
Deltoid (Side) Upright row (barbell)
Biceps Curls (barbell or dumbbell)
Abdominal V ups or window washers or bosu crunch (to stand)
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