Feb 7-13 Workout Schedule

Monday, Arms:

EZ bar curls 4x10, 8, 8, 6
DB Bicep Curls 4x 10, 8, 8, 6
Weighted Dips 4x 15, 12, 10, 8
Triceps Push Down 4x10
Skull Crushers 4x10
Abs 3x45 Bicycles, side to side, tow touches

Tuesday, Shoulders:

Standing Shoulder Press 4x10, 8, 8, 6
DB Shoulder Press 4x 10, 8, 8, 6
Lateral Raises 4x10
DB Front Raises 3x10
Pull Over 4x10
Barbell High Pull 4x0
Shrugs 3x20

Wednesday, Rest

Thursday, Legs:

Squats 5x10, 8, 8, 6 ,6
DB Reverse Lunges 3x10
Leg Press 4x10
Hamstring Curls 3x20
Quad Raises 3x15
Hanging Leg Raise 4x15

Friday, Chest/Tris:

Bench Press 4x 15, 10, 8, 8
Incline Bench Press 4x10, 8, 8, 8
Decline Cable Press 4x 10, 8, 8, 6
DB Flies 4x 10, 8, 8, 6
Single arm DB Tricep Pull 4x12, 10, 8, 6
Rear Deltoid Flies 4x 12, 10, 8, 6

Saturday, Back/Biceps:

Weighted Pull Ups 5x10
Single arm DB pull 3x10
Seated Row 4x10
Lat Pull Down 4x10
DB Bicep Curls 4x10
EZ Bar Curls (with negatives) 4x10
Cable Reverse Flies 4x10

Sunday, Run 1 mile.