Workout log for the week.

Wednesday, LEGS:

Machine Squats 5 sets of 10
Leg Press 5 sets of 10
Dumbbell Lunges 3 sets of 10
Hamstring Curls 3 sets of 15
Quad Raises 3 sets of 12
Calf Raises 3 sets of 20

Thursday, Back/Triceps:

Pull ups 5 sets of 10 with 30 lbs weight
Lat Pull down 4 sets of 10
Dumbbell Row 3 sets of 12
Tricep Push Down 4 sets of 15
Weighted Dips 3 sets of 13
Back Extensions 3 sets of 15 with weight
Seated Row Machine 4 sets of 10
Dead lifts 3 sets 10
Abs 3 sets of 35 crunches, side to side, laying leg throws

Friday, Shoulders/Legs:

Barbell shoulder presses 3 sets of 10
Dumbbell shoulder presses 4 sets of 10
Lateral Raises with dumbbells 3 sets of 20
Up right rows with bar 4 sets of 10
Shoulder Shrugs 4 sets of 15
Neck Machine 4 sets of 10
Dumbbell front raises 4 sets of 10
Squats with barbell 3 sets of 20
Bent over row 3 sets of 10

Saturday, Chest/Biceps:

Bench Press 5 sets of 10, 8 ,8, 6, 4
Side Oblique raises 3 sets of 20
Decline Bench Press 4 sets of 10
Incline Bench Press 4 sets of 8
Preacher curls 4 sets of 10
Straight arm pull over with dumbbell 3 sets of 10
Cable flies 4 sets of 10
Dumbbell curls 4 sets of 10, 8, 8, 6
Abs 3 sets of 35 crunches, bicycles, side crunches

Sunday, Full body workout (light):

Run 1 mile on tredmill
RDL's 3 sets of 10
Push ups 3 sets of 25 on dumbbells
Front Squats 4 sets of 10
Calves raises 4 sets od 12 (slow)
Rear Deltoid raises with cable 3 sets of 10 (slow)
Foam Roll stretches
Hanging leg raises 3 sets of 12