Morgan’s Muscle Manual
Warmup:
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Arm circles (small to big)
Back slaps (like Michael Phelps does before he swims)
Trunk twists (Basically twist side to side)
Touch your toes (or as far as you can)
Workout:
Pushups (can put knees down if necessary)
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3 sets of 10
Assisted dips (adjust weight to fit your ability)
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3 sets of 8
Bicep curls (curls for the girls)
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3 sets of 12
Triceps extensions (Kickbacks)
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3 sets of 12
Leg press (careful not to go to heavy)
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3 sets of 12
Calf raises (body weight)
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3 sets of 20
Core:
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Cross over crunches
“the squirm” (their name not mine)
Leg lifts
Cardio:
Your choice. Tennis is my cardio.