This is an explosive bicep workout and an explosive tricep workout. To create an explosive workout you perform a heavy weighted exercise immediately follow by a light weighted exercise for the same muscle The workout: 3 to 5 rounds 1. 5 Heavy Tricep Extensions 2. 10 Plyo Push Ups 3. 5 Heavy Bicep Curls 4. 10 Fast Bicep Curls (Light Weight) Instagram: keemfit Website: www.keem-fit.com

3-5 Rounds Heavy Sumo Squat Deadlifts (1-5 reps) Tuck Jumps (8-10 reps) Heavy V-Ups (1-5 reps) Ball Slams (8-10 reps) IG: https://www.instagram.com/keemfit/ Facebook: https://www.facebook.com/keemfitness/ Website: https://www.keem-fit.com/

Arms and core . 3 sets 12 reps . Shaolin push ups Plank to elbow Spinal flexion (Not a full crunch) . IG: Keemfit Website: www.keem-fit.com

Leg day 3 rounds 8-12 reps . Circuit training- take the least amount of rest possible . 1. Split squats 2. Bridges 3. Lunges 4. Squat jump with stabilization . IG: Keemfit Website: www.keem-fit.com

Power workout. Designed to increase power (explosion) in your arms and core. The exercise switch from heavy to light which teaches you how to perform a movement faster Sets: 3 to 5 1. Shaolin push up (1-5 reps) 2. Plyo push ups (8-10 reps) 3. Russian twists ( 1-5 reps/side) 4. Rotational chest pass (8-10 reps/side) IG: Keemfit Website: www.keem-fit.com

Muscle building workout (Hypertrophy) Set: 3-5 Reps: 5-12 A decent rule to follow below Heavier weights = more sets and less reps Lighter weights = less sets and more reps **Perfectly fine to drop the weight during the workout** 1. Pull ups 2. Face pulls 3. Dumbbell row 4. Seated back extensions IG: Keemfit Website: www.keem-fit.com

3-5 rounds 1. Heavy single leg squat (1-5 reps/leg) 2. Multiplanar hop (8-10 reps/leg) 3. Heavy squat jumps (1-5 reps) 4. Ice skaters (8-10 reps total) IG: Keemfit Website: www.keem-fit.com