James

Jatin

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Complete the first set with moderate weight

Flat dumbbell press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Heavier weight for 5 x 5

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Barbell standing shoulder press

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Day 1 Week 1
(Push Day)

Day 2 Week 1
(Pull Day)

Day 3 Week 1 
(Conditioning)

Day 4 Week 1
(Lower Body)

Day 5 Week 1
(Upper Body)

Day 6 Week 1
(Long Run)

Day 1 Week 2
(Push Day)

Day 2 Week 2
(Pull Day)

Day 3 Week 2
(Conditioning)

Day 4 Week 2
(Lower Body)

Day 5 Week 2
(Upper Body)

Day 6 Week 2 
(Long Run)

Day 1 Week 3 
(Push Day)

Day 2 Week 3 
(Pull Day)

Day 3 Week 3
(Conditioning)

Day 4 Week 3 
(Lower Body)

Day 5 Week 3
(Upper Body)

Day 6 Week 3
(Long Run)

Day 1 Week 4
(Push Day)

Day 2 Week 4
(Pull Day)

Day 3 Week 4 
(Conditioning)

Day 4 Week 4
(Lower Body)

Day 5 Week 4
(Upper Body)

Day 6 Week 4
(Long run)

Day 1 Week 1 (Push Day)

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