Monday, Chest/Shoulders:
Bench Press 5x 15, 10, 8, 8, 6
Incline Bench 4x10, 8, 8, 6
Decline Cable Flies 4x 10, 8, 8, 6
Seated Shoulder Barbell Press 5x10
Lateral Raises 5x10
Shrugs 4x15 (heavy)
Chest Flies 3x15
Rotator Cuffs 3x15
Bent Over Row 3x10
Abs Reverse Crunches 3x45
Tuesday, Legs/Tris
Machine Squats 5x10
Leg Press 4x10
Reverse Lunges 3x10
Dips 4x15 w weight
Hamstring Curls 3x 20, 15, 15
Dead Lifts 3x10
Leg Extensions 3x15
Skull Crushers 4x10
Wednesday, Back/Biceps:
Weighted Pull Ups 5x10
Seated Row 4x10
Reverse Cable Flies 4x10
Single Arm DB Bent Over Row 3x10
Back Extensions 3x15
DB Curls 3x10
Cable Curls 3x10
Abs TRX Pikes 3x25
Thursday, Rest
Friday, Biceps/Triceps
EZ Bar Curls w/negatives at last two sets 4x10, 8, 6, 6
Hammer Curls 4x10, 8, 6, 6
Overhead Tricep Cable Extension 4x10
Weighted Dips 4x10
Tricep Push Down 4x10
Rear Delt Raise with Cable 4x10
Abs 3x45 Crunches, Side to side, Bicycles
Saturday, Shoulders/Run
Standing Overhead Press 3x10
Seated DB Shoulder Press 4x10
Seated Lateral Raise 4x10
Pull Overs w/Lat Pull Down Machine 4x10
Barbell Up Right Rows 4x10
Shrugs 3x20
Run 1.5 Miles on Tredmill with 3% Incline
Sunday, Rest
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