Monday: warmup with cardio. Squats for 3 sets of 6, heavier weights. Trap Bar deadlifts 3 x 6. Stepdowns 3 x 10, SL bulgarians 3 x 10, Calf raises 3 x10 then abs

Wed: All body weight stuff, if you can do it at home you can. Warm up jumping jacks, jump ropes or running. Pull ups 3 x 10, if you need help find the machines that help you pull up. push ups 3 x 15, incline them if it’s easy. Wall sits, 3 x 1:00. Back extensions (you might have to youtube this to see where you do it at), if it’s too easy grab a 25 pound plate and hold onto while you’re doing it. Auxiliary muscles after soooo you can curl, tricep extensions calf raises —- this workout is a bit shorter, might have to increase the abs/running a bit

Fri: upper body shiiiiii. Bench press 3 x 8, Bent over row 3 x 8, shoulder press 3 x 8, lat pulldown 3 x 8, pec flies 3 x 8, back flies 3 x 8, then arms superset your bi’s and tri’s… abs after wards

Remember to stretch before and after, suggested to drink a supplement within half an hour of training, and eating a decent meal bout an hr later (something with carbs and protein) text or call if you need anything

And it starts TONIGHT!