Front Planks: 4x1 minute
Wipers: 3x12
McGill: 3x12
Pull ups 100
Dips: 100
Chin ups: 100
Push ups: 100
BB Curls: 3x +20 go up in weight -8 go down
Cable Tricep Push down: 3x same
DB Supine Tri Extension: 3x same
Hammer Curl: 3 x same
Reverse Curl: 3x same
Reverse Grip Cable Tricep Push Down: 3x same
"Stop consuming caffeine
Although people think they perform better on caffeine, the truth is, they really don’t. Actually, we’ve become so dependent on caffeine that we use it to simply get back to our status-quo. When we’re off it, we underperform and become incapable.
Isn’t this absurd?
With healthy eating, sleeping, and exercise, your body will naturally produce far more and better energy than caffeine could ever provide. Give it up and see what happens. You will probably get withdrawal headaches. But after a few days, you’ll feel amazing."
~ Benjamin Hardy PhD