Lord Lucan

found this work out plan on d net dnt no if any1's interested but any1 hu is e-mail me and i'll send you the whole file
THE KILLER WORKOUT
Exercise
Beg.
Int.
Adv.
Warm-up
Jumping Jacks
10
15
25
Half Jumping Jacks
10
15
25
Side Stretch
10
10
10
Trunk Twisters
10
10
10
Windmills
10
10
10
Fore & Afts
10
10
10
Half Jumping Jacks
10
15
25
Upper Body
Pushups
10
15
25
Up, Back and Over
10
10
10
Pushups
10
15
25
Hi Jack, Hi Jill
10
10
10
Triceps Pushups
8
10
15
Press, Press Fling
10
10
10
Triceps Pushups
8
10
15
Neck Rotations
10ea.
10ea.
10ea.
Tiger Pushups
10
15
Neck Rotations
10ea.
10ea.
10ea.
Tiger Pushups
10
15
Swimmers Stretch
30 seconds each way
Shoulder Rotation (Front) Time each direction:
20 sec
30sec
60sec
Shoulder Rotation (Side) Time each direction:
20 sec
30sec
60sec
Abdominals
Lower Abs
Reverse Crunch
20
20
20
Hip Thrust
10
15
20
Reverse Crunch/Hip Thrust
10
12
15
Good Morning Darlings
10
15
20
Flutter Kicks
10
20
30
Cobra Stretch
Oblique
Cross Leg Crunch (Each Side)
10
15
20
Cross Reach
10
12
15
Oblique Leg Lift (Each Side)
10
12
15
Oblique Crunch (Each Side)
10
12
15
Russian Twists
10
12
15
35
Exercise
Beg.
Int.
Adv.
Upper Abs
Basic Crunch
10
15
20
Basic Crunch (Both Legs Up)
10
12
15
Skydivers (Perform front & back twice)
Workup to 60sec ea. side
Killer Twists
10
15
Cobra Stretch
Legs
Squats
8
10
15
Alternating Lunges
8
10
15
Calf Raises
20
20
20
Alternating Lunges
8
10
15
Calf Raises
20
20
20
Mule Kicks
10
10
10
Vertical Jumps
5
10
15
Eight Count Body Builders
8
10
15
Pull-ups (Complete 1 – 3 sets; variations your choice)
8
10
15
6
10
15
Optional
Dips (Complete 1 – 3 sets)
8
10
15

__________________
The strength of the wolf is in the pack!

It is better to die standing up than to live on your knees!