Back = double lift 10*2 sets + - times each arm
Chest = - times
Biceps = - times
Triceps = - times + 15 times each arm
Shoulder= - times
ABS = Finger to Toe Crushes 10 times each leg
ABS = Bicycle Crushes 20 times
ABS = Twist 30*2 sets
ABS = Basic Plank 1 min
ABS = Elbow Plank 30 sec
ABS = Leg raised Plank 15 sec each leg
Squats = 30*2 sets
Sumo Squats = - sets
Legs =Lying side led raised 50 each leg