dannyp45’s BodyBlog

Day One Legs : morning 100 push ups, deep squats 2 sets of 20, deep alternating lunges 2 sets of 10. legs exstenions 2 sets of 25. hamstring curls 2 sets of 20. dead lifts 1 set 0f 20, alrtnating step ups 1 set of 10. cardio. bob and weave work, 40 sec of jump rope, 4-5 min of bag work, repaet bob and weave. repeat jump rope. 4-5 min of freestyle mma work. abs.  run one mile one and a half of step work pause one min of step work 100 push ups,

Day Two Arms:100 push ups. Superset, Aleternating bicep curl 20 reps, side raises 10 reps, alternating hammer curls 10 reps, shoulder presses 20 reps , dorp weight repeat.  front rasies 2 sets of 10, triceps kickbacks 2 sets of 15, barbell triceps exstenions i set of 15, dips i set of 20.  repeat cardio abs and push ups.

Day Three: Repeat Day One

Day Four: Run A mile. repeat push ups and stair work.

Day 5: Half hour of dance.

Two Days Rest.