DAY 2

AT GYM
1- WARM UP
- 10 minutes cardio
- 10 minutes stretch

2- WEIGHTS
- Back, Biceps, Legs
-back-
Chinups 3 sets of as many as I can
Pullups 3 sets of as many as I can
Back Machine 3 sets of 10
Lat Pulls3 3 sets of 10
Back Machine #2 3 sets of 10
Seated Low Rows 3 sets of 10
Rear Delt/Back Machine 3 sets of 10
Hyperextensions 3 sets of 12
-biceps-
Cable Curls 3 sets of 10
Curl Machine 3 sets of 6-8
Curl Machine #2 3 sets of 10
Dumbbell Curls 3 sets of 8-10
-legs-
Leg Press 3 sets of 12
Calve Raises on Leg Press 3 sets of 21
Seated Calve Raises 3 sets of 15
Leg Extensions 3 sets of 12
Leg Curls 3 sets of 12

3- STRETCH
- 5 -10 minutes cardio
- Warm up stretches
- Dynamic front lift stretch (usually front axe kicks)
- Dynamic side lift stretch (usually inside and outside crescent kicks)
- Static Arms, chest, obliques, and shoulder stretches (hold for 15 seconds)
- Wrestler neck bridge (hold for 1 minute)
- Full bridge (hold for 1 minute)
- Static Lower and Upper back stretches (hold for 30 seconds)
- Static Stomach stretch (hold for 30 seconds)
- Static Calve Stretch (hold for 30 seconds)
- Static Groin Stretch (hold for 30 seconds)
- Static Sidesplits, easing into it (45 seconds)
- Static Sidesplits full (1 minute)
- Static Sidesplits easing out (1 minute)
- Static Butt Stretch (hold for 45 seconds)
- Static Hamstring Stretch (hold for 45 seconds)
- Static Quadriceps Stretch (hold for 45 seconds)
- Static Front Split position, first step easing into it (hold for 1 minute)
- Static Front Splits, full (hold for 1 minute)
- Static Front Splits, easing out (ease out for 1 minute)

4- AEROBIC TRAINING
- 30 minutes hard cardio

Source: JohnHennigan.com