Strength Protocol + Totals Programs ~ Days 8 to 12

Strength Protocol Program

Day 8: abs ~ Level 3/5 sets

Day 9: shoulders, chest & triceps ~ Level 3/5 sets

Day 10: back & biceps ~ Level 3/5 sets

Day 11: legs ~ Level 3/5 sets

Day 12: abs ~ Level 3/5 sets



Totals Program

Day 8 ~ 70 sit-ups (1 set) & 70 sitting twists (1 set)

Day 9 ~ 60 lunges (1 set) + 60 side leg raises (1 set) + 60 squats (1 set) + 40 jump squats (30/10)

Day 10 ~ 60 burpees (20/20/20)

Day 11 ~ 60 push-ups (45/15) + 100 punches (1 set) + 60 shoulder taps (30/30) + 40 reverse angels (20/20)

Day 12 ~ 50 high crunches (1 set) + 50 knee crunches (1 set) + 50 knee-in & twist (20/20/10) + 50 half wipers (30/20)

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