week 1
day 1
a. warm up set 1 set 2
step-ups 25 25
b. workout set 1 set 2
overhead press 15/10 15/10
bisep curls 20/10 20/10
bench press 60/5 60/5
bisep curls 20/10 20/10
bench press 60/5 60/5
c. cool down
upper body stretching
week 1
day 2
A. warm up set 1 set 2
jump rope 25 25
b. workout set 1 set 2
bench press 60/5 60/5
overhead press 15/10 15/10
bench press 60/5 60/5
overhead press 15/10 15/10
bench press 60/5 60/5
c. cool down
upper body stretching