Workouts or the week

Monday.Legs:

Box Squats 5x10
Leg Press 4x10
Lunges 3x10
Hamstring Curls 3x20
Quad Extensions 3x15
Dumbbell Curls 4x10
Barbell Wide Grip Bent Over Row 4x10

Tuesday, Chest/Triceps:

Bench Press 5x 15, 10, 8 ,8 ,6
Incline Bench 4x8
Skull Crushers 4x10, 8, 8, 6
Decline Bench Press 4x8
Tricep Push Down 4x15, 15, 10 ,10
Dumbbell Pull Over 3x10
Cable Flies 4x10
Abs 3x45 (Crunches, bicycles, side to side)

Wednesday, Shoulders/Legs:

Barbell Shoulder Press 3x8
Dumbelle Shoulder Press 4x10
Seated Lateral Raises 5x10
Up-Right Rows 4x10
Dumbbell Front Raise 4x10
Barbell Shrugs 4x10
Box Squats 4x20
Dead Lifts 3x10
Calves 4x15

Thursday, Arms/Abs

EZ Bar Curls 4x10, 8, 8, 6
Reverse Curls with EZ Bar 3x10, 8, 6 (Slow)
Over Head Pull Overs 4x15, 15, 10, 10
Weighted Dips 4x10
Grip Machine 4x20
Hammer Curls 4x10 (slow)
Russian Twists 4x35
Hanging Leg Raise 3x15

Friday, Back/Legs:

Run 1 mile
RDLs 3x10
Front Squats 4x8
Lower Back Extensions 4x10
Weighted Pull Ups 5x10
Lat Pull Down
Seated Rowing Machine 4x10
Dumbbell One Arm Rows
Back Flies with Cables 4x10
Standing Lat Pull Downs 4x10

Saturday, Run/Abs

Run 1.5 miles
Cable Crunches 3x30
Leg Raises with Weight 3x25
Cable Swings (each side) 3x20

Sunday, Stretch/Rest