MASTER THE BASICS:

EXERCISES: NUMBERS TO REACH:

PULLUPS + 25
PUSHUPS + 70
PISTOL SQUATS + 10/10
HYPEREXTENSIONS + 30
LEG RAISES + 25
HANDSTAND + 2mins
DIPS + 40


MASTER THE BASICS ROUTINE:
- Max repetitions on all exercises = 1 set
- Total to do 4 to 5 sets in one hour
- Keep track of all reps

EXTRAS:
- Jordan Hill's 8mins Abs
- HIIT
- Flexibility
















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):
















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):