Weighted chin ups

10 x bodyweight
5 x 10 lbs
9 x 5 lbs
7 x 10 lbs
10 x body weight

Weighted pull ups


9 x 10 lbs
12 x 5 lbs
7 x 10 lbs
 09 x body weight

Push ups

15 x body weight
15 x 15 lbs
15 x 10 lbs
12 x 10 lbs

dips

10 x body weight
09 x 5 lbs
07 x 5 lbs
5 x 10 lbs

Lunges and box squats

10 x 80 lbs
10 x 100 lbs
10 x 120 lbs

single leg calf raises

10 x 50 lbs
10 x 60 lbs
10 x 70 lbs

41 minutes

treadmill, max incline 755 calories 45 minutes

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