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Session 1

  1. Gakk Squat

    1. 00:00:00 15

  2. Superman

    1. 00:02:30 15

  3. ABS

    1. 00:05:00 15

  4. Lu Raises

    1. 00:07:30 15

  5. Gakk Squat

    1. 00:10:00 15

  6. Superman

    1. 00:12:30 15

  7. ABS

    1. 00:15:00 15

  8. Lu Raises

    1. 00:17:30 15

  9. Back Squat

    1. 00:20:00 45 × 8
    2. 00:22:30 67.5 × 8
    3. 00:25:00 90 × 8

  10. Bench Back Squat

    1. 00:27:30 90 × 10
    2. 00:30:00 90 × 10
    3. 00:32:30 90 × 10

  11. Back Split Squat

    1. 00:35:00 32.5 × 15+15
    2. 00:37:30 32.5 × 15+15

  12. Calf Rise

    1. 00:40:00 20
    2. 00:42:30 20

  13. Push Press

    1. 00:45:00 27.5 × 8
    2. 00:47:30 42.5 × 8
    3. 00:50:00 57.5 × 8

  14. Press

    1. 00:52:30 30 × 15
    2. 00:55:00 30 × 15
    3. 00:57:30 30 × 15

  15. Reverse Fly

    1. 01:00:00 20
    2. 01:02:30 20

  16. Crunch

    1. 01:05:00 15
    2. 01:07:30 15

  17. Plank

    1. 01:10:00 45 sec
    2. 01:12:30 45 sec