Monday1

Monday Morning
9am Feed dogs. Feed yourself 1 Boiled Egg, 1 Coffee & Fruit.
9.30 hit the gym,
Gym work out
Warm up elbow to knee 100 times (both sides)  
1. Squats choose your own weight 3 sets of 10, don't put the bar down now calf raises, 10 count squat.
    (keep bar on shoulders at all times)
2. Dead Lifts (straight leg) in Between sets jumping up and down just like skipping x 50.
    After the last set do 50 elbows to knee.
3. Bent over Row, in between sets jumping up and down just like skipping x 50
    After the last set do 50 elbows to knee.
4. Shoulder Press,  in between sets jumping up and down just like skipping x 50 
    After the last set do 50 elbows to knee.
5. Barbell Curls, in between sets straight into Tricep-Kickbacks. 
    After the last set do 50 elbows to knee.
6. Lie down, Leg raises, in between do Hip Raises
7. Lie on a bench or even the floor use dumbbells for flyes then straight in to press,
    (No Dumbbells use tin of peas etc.) count to 20 start again.
8. Finish with elbows to knees x 100
9. Stretch Out.
If you want, before workout take a protein Shake and after workout.
Lets do this.