Monday : Leg day(This workout will be a Quad and hamstring dominant workout)
- Cossack Squats
- Deep Squats
- Curtsy lunges
- Step ups
- Bulgarian split squat
- Single leg glute bridge
- Wall sit
- Tuesday: push workout( will focus on the chest, triceps, front delts, scapula and serratus anterior)
- Scapula push-up
- Incline or knee push ups
- Decline push-ups
- Dips
- Pike push-ups
- Wall tricep extension
- Hindu push-ups
Wednesday: pull workout( will focus on the rear delts, spinal erectus, biceps,
Fitness Start-up 