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Roc 2 fit {Beef heavyweights }
Biceps curls single/both 4x5
Push up 5
Triceps curls 4x5
Push up 5
Lat pull down /Shoulder press 4x5
Push up 5
Back extension 4x7
Push up 10
Chest/back crusher 4x7
Push up 10
Chest press 4x5
Push up 10
40 push ups
25 push ups
BEEFY LEGS 🦵 HEAVYWEIGHTS
Leg press 4x7
50 calf raises
Lunges 4x7
50 calf raises
Dumbbell squats 4x7
25 calf raises
3 min wall
25 CR
15 squats
10 CR
50 jumping jacks T
5CR
10 box jump
5 CR
2min wall sit
MAX OUT SQUATS AND BENCH PRESS (1x MAX)
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(3)Lower body roc2fit
A 20 squats
D 3 min wall sit
G 50 lunges
15 squats
2min bike
2min wall
20 box jumps
40 jumping jack “T”
2min wall
10 burpees
40 squats
20 mountain climbers
1 min box jump
30 second box jump
25 lunges
25 Standing calf legs
2 mins Air or jump rope
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Home workouts !!!
Roc2fit.. upper body (biceps triceps shoulders chest back )
Warm up the upper body ( circles , stretching resistance bands
3,5,7 sets (10pushups
5 close grip
5 wide
10 Raised leg pu
5 power pushups
5clap push ups
Towel biceps curls
Triceps extensions
Lawn mowers
Dead lifts
Wall arm slides
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1) Rocfit cardio & weight lost
1)5mins warm ups on bicycle.
2)10mins On Treadmill
3) 4 sets of 10 sit ups (40)
4) 4 sets of 15 crunches(56)
5)flutter kicks 4sets 20(80)
6)sitting roc twisted 4sets of 25(100)
7)siscos 25 4 sets (100
8)jumping jacks 4sets of 40(160)
9) rest 5 mins (lunges 5 set of 10 (50)
10) 30 mins on steps or any cardio machine
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