30 minute fundamentals program

Full Body

03/05/2017

This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.

Video Sets Reps Weight Comment
5 way shoulder warm up [tutorial]
 		3 10-12

Plus- Pornstar exercise 3 kilo
bench shoulder external rotator exercise
Split Squat
 		3 8-10

In rack same leg forward as same arm
Correct Push Up Tips
 		3 10-12

use a trx- suspension
Blackbirds
 		3 10-12

shoulder 30's
I
T
Y 3 x 10 on bench

Single Arm Lat Pull Down
 		3 10-12
Dumbbell Floor Press
 		3 8-10