Program 1:

ExerciseSetsRepsWeight
Coretest1MaxBodyweight
Pull-ups3MaxBodyweight
Chin-ups3MaxBodyweight
Hammer-ups3MaxBodyweight
Kettlebell swings32016
Ordinary back315Bodyweight
Back in bench315Bodyweight
Toe to bar35Bodyweight
Leg raisers hanging in bar310Bodyweight
Atomics320Bodyweight
Ordinary abdominal325Bodyweight



Program 2:

ExerciseSetsRepsWeight
Push-ups520Bodyweight
Push ups (Rings)310Bodyweight
Abdominal Flatout (Rings)310Bodyweight
Pec dec Butterfly315165 lbs
Chest Press (Bench)315150 lbs
Seated Row315105 lbs
Shoulder Raisers3206 kg
Shouler raisers with dumbbell, turning & switching31512 kg
Shoulder, hands to neck31516 kg
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