Videos for this program

Lat Pulldown
3x 15,12,10,8,5,2,5,8,10,15 Reps

Wide Seated Row
3x 15,12,10,8,5,2,5,8,10,15 Reps

Facepullls
3x 15,12,10,8,5,2,5,8,10,15 Reps

Reverse Cable Flies
3x 15 Reps

50 Chinups
50 Jumping Lunges
100 Bicycles
50 Pushups
50 Box Jumps
100 Rotations
50 Incline Pushups
50 Chair Dips
100 Bodyweight Squats
50 Crunches
50 Knee Raises

50 Plank Touches

10 Min 60% Jog

20x
1 Minute Jogging
30 Seconds Sprinting

Bench Press – Hammer Curls
5x 6-12/10 Reps

Incline Bench – Twist & Curl
4x 6-12/10 Reps

Upright Row – Side Raises

4x 8-12/10 Reps

Dumbbell Pullover – DB Flies
3x 8-12 Reps

Freeweights Day

Intervals

Pyramid Day

750 Day

(The Spartan)