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P1 - Day 1

12 Phase Muscle Building Program • 29m

ROUND 1:

1.Spyder Push Up ➡️ Chest Press ➡️ Spyder Push Ups
2. Lunges ➡️ DB Squats ➡️ Lunges
3. Plank Reach Outs ➡️ Back Rows ➡️ Reach Outs
4. Shin Sliders ➡️ Weighted Crunches
5. Standing Press ➡️ Lateral Raises ➡️ Standing Press
6. Bicep Curls ➡️ Tricep Extensions ➡️ Bicep Curls
7. Abs 40 Reps

⏱ 60 Seconds Rest

ROUND 2:

1. Chest Press ➡️ Incline Push Ups ➡️Chest Press
2. DB Squats ➡️ Lunges ➡️ DB Squats
3. Shrugs ➡️ Reach Outs ➡️ Back Rows
4. Weighted Abs ➡️ Shin Sliders ➡️ Weighted Abs
5. Lateral Raises ➡️ Standing Press ➡️ Lateral Raises
6. Tricep Extensions ➡️ Bicep Curls ➡️ Tricep Ext
7. Abs 80 Reps

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    1. Body Weight Lunges
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    ROUND 1 (Not for reps or time)

    1.Alternating Chest press with rotation
    T-Push ups

    2. Deep Sumo Squats
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    3. Alternating Back Rows with Rotations
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    60 Seconds Rest

    ROUND 2

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