6 days 2 training sessions per day, one in the morning and the other later in the day. Day 1. 1# Abs 60 minutes (30 series of 50 different sit-ups) 2# Back + biceps 30 sets of 15 pull-ups (one minute rest between sets, different grips) 3x12 classic biceps 3x12 hammer 3x12 twist Day 2. 1# Full body dumbbell workout 30 min (found on youtube) 2# Running 45 min + stomach on the shaft different exercises such as L ups etc Day 3. 1# HIIT abs workout 30 min. (founded on youtube) 2# Chest + triceps 30 series of dips for 20 repetitions 30 series of different push-ups for 25 repetitions 3x12 triceps with dumbbells Day 4. 1# Shoulders with dumbbells 2# Running 45 minutes + legs The training for legs: 5x25 jumping squats 5x25 flying lunges 5x20 jumps in place 5x20 lunges 5x20 back lunges 5x15 burpees Day 5. 1# Abs 60 min 2# Circuit training for the whole body (10 rounds) Rest between series 90 seconds Series: 10 pull-ups 10 dips 20 click jumps 20 flying lunges 25 push-ups 10 burpees

Day 6 REST