Workout Routines

30-minute workout routine

3 min active warm-up
2 Rounds of Full body			Core
Dead Lifts (1)			Bicycle crunches (1)
Calf Raise (1)			Oblique crunches (1)
Jump Rope (.5)			Reverse crunches (1)
Rest (1)			Leg lifts (1)
Body Squats (1)			Touch touches (1)
Squat Jumps (1)			Mason twist (1)
Jump Rope (.5)			PLANK (1)
Rest (1)
Alternating Lunges (1)
Step ups (1)
Jump Rope (.5)
Rest (1)
Push-ups (1)
Band bent over row (1)
Jump Rope (.5)
Rest (1)
Band Curls (1)
Body Weight Dips (1)
Jump Rope (.5)
Rest (1)
Shoulder Press  (1)
Front/Lat Raises (1)
Jump Rope (.5)
Rest (1)

5 Day Power Workout:

This workout is designed to work your entire body using 

a 5 day split.  Not only will it help you build 

mass, you see great strength gains as well.

Power: 75%-85% of 1RM (1 rep max)

Muscle: 55%-65% of 1RM

Endurance: light weight, high reps

Chest and Triceps				Shoulders and Biceps
Chest				Shoulders
Exercise	Sets	Reps		Exercise	Sets	Reps
Bench Press - Power	3 to 4	3 to 5		Standing Barbell Press - Power	3 to 4	3 to 5
Incline Bench Press  - Muscle	3 t- 4	6 to 12		Seated Arnold Press  - Muscle	3 to 4	6 to 12
Dumbbell Bench Press - Muscle	3 to 4	6 to 12		Dumbell Front Raise - Muscle	2	6 to 12
Dumbbell Flys - Burn	1	40		Dumbbell Lateral Raise - Burn	1	40
Triceps				Biceps
Closegrip Bench Press - Power	2	3 to 5		Exercise	Sets	Reps
Skull Crusher	2	6 to 12		Pinwheel Curls - Power	2	3 to 5
Cable Tricep Extension - Burn	1	40		Standing Barbell Curl  - Muscle	3 to 4	6 to 12
Back and Traps				Seated Dumbell Curls- Burn	1	40
Back				Deadlift and Hamstrings
Exercise	Sets	Reps		Deadlift and Hamstrings
Barbell Rows - Power	3 to 4	3 to 5		Exercise	Sets	Reps
Dumbbell Rows  - Muscle	3 to 4	6 to 12		Deadlift - Power	3 to 4	3 to 5
Lat Pull Down - Muscle	3 to 4	6 to 12		Romanian Deadlift - Muscle	3 to 4	6 to 12
Seated Machine Row - Burn	1	40		Leg Curl  - Muscle	3 to 4	6 to 12
Traps				Leg Curl - Burn	3 to 4	40
Exercise	Sets	Reps
Power Barbell Shrugs - Power	2	3 to 5
Dumbbell Shrugs  - Muscle	2	6 to 12
Power Barbell Shrugs - Burn	1	40
Quads and Calves
Quads
Exercise	Sets	Reps
Squat - Power	3 to 4	3 to 5
Leg Press  - Muscle	3 to 4	6 to 12
Sumo Squats	3 to 4	6 to 12
Leg Press - Burn	1	40
Calves
Exercise	Sets	Reps
Smith Machine Calf Raise - Muscle	2	10 to 15
Dumbbell Calf Raise	2	40