Strength with Abdominals

Bench Press 5 repetitions

50 crunches

Bench Press 5 repetitions

50 crunches

Bench Press 5 repetitions

50 crunches

Bench Press 3 repetitions (increase weight)

50 crunches

Tricep-Push Downs 5 repetitions

20 side-crunches each side

Tricep-Push Downs 5 repetitions

20 side-crunches each side

Tricep-Push Downs 5 repetitions

20 side-crunches each side

Tricep-Push Downs 3 repetitions (increase weight)

20 side-crunches each side

Bicep Curls with bar 5 repetitions

Leg hold 15sec

Bicep Curls with bar 5 repetitions

Leg hold 15sec

Bicep Curls with bar 5 repetitions

Leg hold 15sec

Bicep Curls with bar 3 repetitions

Leg hold 15sec

Wrist Curls with bar 5 repetitions

Sit-ups 10 repetitions

Wrist Curls with bar 5 repetitions

Sit-ups 10 repetitions

Wrist Curls with bar 5 repetitions

Sit-ups 10 repetitions

Wrist Curls with bar 3 repetitions

Sit-ups 10 repetitions

Lat Pull Downs 5 repetitions

Bicycle 12 repetitions

Lat Pull Downs 5 repetitions

Bicycle 12 repetitions

Lat Pull Downs 5 repetitions

Bicycle 12 repetitions

Lat Pull Downs 3 repetitions

Bicycle 12 repetitions