| Week 3 | Push-ups | Pull-ups | Chin-ups | Leg lifts | Squats | Shoulder press | Dips | Single leg DL |
|---|---|---|---|---|---|---|---|---|
| Thu, Jun 25th | 60 | 30 | 30 | 40 | 50 | 24 | 18 | 20 |
| Mon, Jun 29th | 60 | 30 | 30 | 40 | 30 | 24 | 18 | - |
| _ _ | 60 | 30 | 30 | 40 | 50 | 24 | 18 | 20 |
| _ _ | 60 | 30 | 30 | 40 | 50 | 24 | 18 | 20 |
| _ _ | 60 | 30 | 30 | 40 | 50 | 24 | 18 | 20 |
| Goal | 300 | 150 | 150 | 200 | 250 | 120 | 90 | 95 |
| Week 2 | Push-ups | Pull-ups | Chin-ups | Leg lifts | Squats | Shoulder press | Dips | Single leg DL |
|---|---|---|---|---|---|---|---|---|
| Thu, Jun 18th | - | - | 45 | 50 | 100 | 30 | - | - |
| Fri, Jun 19th | 45 | 15 | - | 45 | 50 | - | - | 45 |
| Mon, Jun 22nd | 70 | 47 | - | 45 | 50 | 30 | - | - |
| Wed, Jun 24th | 50 | - | 45 | 40 | - | 30 | 45 | 45 |
| Total | 165 | 62 | 90 | 180 | 200 | 90 | 45 | 90 |
| Week 1 | Push-ups | Pull-ups | Chin-ups | Leg lifts | Squats | Shoulder press | Dips | Single leg DL |
|---|---|---|---|---|---|---|---|---|
| Wed, Jun 10th | 100 | - | 50 | 50 | 100 | 30 | - | - |
| Fri, Jun 12th | 100 | 50 | - | 50 | 100 | 30 | - | - |
| Sat, Jun 13th | - | - | 20 | 50 | - | - | 50 | 50 |
| Sun, Jun 14th | 30 | - | 30 | 30 | - | 30 | - | - |
| Wed, Jun 17th | 52 | 52 | - | 52 | - | - | 48 | 52 |
| Total | 282 | 102 | 100 | 232 | 200 | 90 | 98 | 102 |