25, 20, 15, 10, 5 rounds of the following:

• Russian Squats (one leg strait with toe pointed up, and squat over the other one)
• Squats with overhead weights press
• Left Bench Squats (back leg on bench, don’t let your knee go past your front toe)
• Right Bench Squats (back leg on bench, don’t let your knee go past your front toe)
• Dead Lifts
• Front Lifts
• Side Lifts
• Reverse Flys
• Curls
• Triceps (on bench)
• Chest Flys

Follow up with 3 rounds of 25 reps for your abs

• Crunches
• Left Leg Lift Crunches
• Right Leg Lift Crunches
• Left foot on right knee lifts
• Right foot on left knee lifts

Maximize your workout!

• Replace Fluids. You use and lose a lot of fluid during exercise and ideally, you should be replacing it during exercise.
• Stretch. After a tough workout, gentle stretching is a simple and fast way to help your muscles recover.
• Eat Properly. After depleting your energy stores with exercise, you need to refuel  to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbs.
• Rest.  Your body has an amazing capacity to take care of itself if you allow it some time. Resting after a hard workout allows the repair and recovery process to happen at a natural pace.
• Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. This helps the muscles repair and refuel faster.