Workout Routines

Weights

• 1 second lift, 1 second pause, 2 second lower
• 1 week low-rep (8), high-weight then high-rep (15) low-weight

Stretching

• 30 second stretches - quads, hamstrings, calf, groin, toe-touch, glutes, sides, shoulders, triceps

Legs & Shoulers

• Squats, shoulder press, lunges, calf raises, deadlifts

Chest & Triceps

• Press ups, chest fly, triceps extension, dips, back extension

Biceps & Back

• Dumbell row, lateral raise, front raise, bicep curl, superman raise