Body By Obona LLC

Monday

CHEST DAY!!!

Decline Pushups

Incline Push ups

Chest Flys

Seated machine chest press

Dips for chest

Machine Decline press

Barbell Bench Press

Straight bar bench press

Stability ball chest press

Medicine ball pushups

TUESDAY

ABS/BUTT DAY!!!

Flutter Kicks
Kick Backs

Sit Ups

Superman Planks

Bicycle Kicks

Crunches

Reverse Crunches​

Heel Touches

Roll ups
Vertical Crunches
Insanity Leg Raises 
Hi/Low planks

Lunges

Butt Bridges

WEDNESDAY

LEG DAY!!!

Bounce Squats

Wall Sit

Leg Press Machine

Stationary Lunge

Stiff-Legged Barbell

Front Barbell Squat

Lying leg curls

Leg Extensions

Thigh Abductor 

Standing Calf Raise

THURSDAY

BACK/ARMS

Assisted Pull Ups

Lateral Pull Downs

Tricep Extension
Seated Arm curls
Over head Tricep E
xtension 

Lawn Mower Pulls

Reverse Fly Machine

Single Arm Curls
Straight Bar Curls
Hammer Curls

Bent Over Barbell Row
Reverse Grip Pull downs

 

FRIDAY

CARDIO DAY!!! 

Treadmill 
Teadmill Incline

Elliptical
Spin Bike

Burpees
Stair Master
Running In place

 

((Burn 500 - 1000 Calories ))

Using Battle Ropes
Figure 8 Slams

Alternating waves to burpees
Jumping Jacks
Russian Twist
Side Lunge Slams
Side Shuffle