2 Day Workout Routine

"My late uncle was a real physical fitness fanatic. He had himself buried face down in case there are pushups after death."

DAY ONE

Chest

(3 sets each @ 12-10-10 reps)

Flat Presses - Decline or Incline - Cross Overs or Cross Ups

(or = alternate each week - Decline/Cross Overs, Incline/Cross Ups)

Shoulders

(3 sets each @ 12-10-10 reps)

Military Presses - Side Laterals - Front Laterals

Triceps

(4 sets each @ 12-12-10-10 reps)

Stiff Extensions - Kickbacks

Abdominals

(4 sets each @ max reps)

Upper - Lower

DAY TWO

Back

(3 sets each @ 12-10-10 reps)

Upper Rows - Pull-ups / Pull-downs - Lower Rows

Legs

(4 sets each @ 12-12-10-10 reps)

Leg Presses/Lunges - Leg Extensions - Leg Curls

Standing Raises

Biceps

(4 sets each @ 12-12-10-10 reps)

Forward Curls - Reverse Curls

Obliques

(4 sets @ max reps)

Obliques

Workout Breakdown:

10 minutes warm up: core, speed, Agility, balance, functional, & stretching

40 minutes Strength: 30 to 40 minutes big body parts & 10 to 20 minutes small body parts. 

10 minutes Condition: 2 - 3 rounds of functional exercises (Jump rope & jumping jacks) or MMA/sport conditioning

5 minute cool down stretch 

Home Work Weight Loss: 20 to 50 minutes cardio after workout