Workout A
Squats: 25x5 35x5 25x5 25x5 25x5
Calf raises: 45x10 45x10 45x10 45x10 45x10
Bench: 25x5 45x5 25x5 25x5 25x5
Bent Over Rows: 30x5 30x5 30x5 30x5 30x5
Chest Dips: BWx5 BWx5 BWx5 BWx5 BWx5
Decline crunches: 25x5 25x5 25x5 25x5 25x5
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Rowing: 5 10 15 20 15 10 5
Diet
Pre-workout: Protein bar
Workout: Protein Shake
Post-workout: T-bone steak, sweet potatoes
Snack: Plums, blueberries
