Strength Protocol & Totals Programs ~ Days 13 to 16

Strength Protocol Program

Day 13: shoulders, chest & triceps ~ Level 3/5 sets

Day 14: back & biceps ~ Level 3/5 sets
Day 15: legs ~ Level 3/5 sets

Day 16: abs ~ Level 3/5 sets



Totals Program

Day 13 ~ 70 squats (60/10) + 70 lunges (1 set) + 70 side kicks (1 set) + 70 side leg raises (1 set)

Day 14 ~ 200 high knees (1 set)

Day 15 ~ 60 push-ups (20 accordion/20 cross body/20 reverse grip) + 200 punches (1 set)

Day 16 ~ 50 plank leg raises + 50 plank crunches

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