Routine #1 Day 1

15 minutes warm up
10 minutes treadmill, 4mph, slioght incline, plus stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders


Modified compound superset #1
One-Arm rows 2 x 12
Pushups 2 x 12

Modified compound superset #2
Dumbbell shoulder press 2 x 12
Dumbbell calf raises 2 x 12

Modified compound superset #3
Dumbbell curls 2 x 12
Overhead triceps extensions 2 x 12

Modified compound superset #4
Dumbbell squats 2 x 12
Stiff-legged deadlifts 2 x 12