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Day 4
Day 2
Day 3
Day 1
Do all 4 days every week with 3 days rest for 4-6 weeks and move on
DB Press
4x 5-15 Reps
DB Flys
4x 5-15 Reps
Super Decline Pushups
4x Max Reps
20 Min Walk
Underarm BB Rows
4x 5-15 Reps
Bend Overs
4x 10 Reps
DB Rows
4x 5-15 Reps
20 Min Walk
Standing Rotations
5x 50 Reps
Knee Planks
5x Up to 30 Seconds
Overhead Press
4x 5-15 Reps
Arny Press
4x 5-15 Reps
Chair Squats
5x 10 Reps
Knee to Stand-Ups
5x 10 Reps Total
30 Min Walk
Warrior Muscle Fitness
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