Week's Workout Log (Monday-Tuesday)

Monday, Back/Legs:

5x10 Weighted Pull Ups
4x10 Seated Rows
3x10 Bent Over Dumbbell Pull
3x15 Back Raises
3x10 Dead Lifts
3x10 RDL's

Tuesday, Chest:

Bench Press 5x10, 8, 8, 6, 4
Incline Bench Press 4x10
Decline Bench Press 4x10
Cable Press 3x10
Single arm Cable Arm Curls 4x10
Triceps Push Down 4x15
Dips 4x10
Leg Raises 4x25
Machine Ab Crunch 3x25

Wednesday, REST

Thursday, Legs:

Machine Squats 5x10
Single Leg Press 4x10
Reverse Lunge 3x10
Hamstring Curls 3x20
Leg Extensions 3x15
Run 1 mile
Abs 3x45 Bicycles, Crunches, Side to Side

Friday, Shoulders

Overhead Press 3x10
Seated Dumbbell Shoulder Press 4x10
Seated lateral Raise 4x10
Upright Rows 4x10
Front Raises 3x10
Shrugs 3x20
Rear Deltoid Cable Raise 4x10

Saturday, Arms/Legs

EX Bar Curls 4x10
Reverse Curls 4x10
Hammer Curls 3x10
Skull Crushers 4x10
Triceps Push Down 4x15
Squats 3x20
Calve Raises 4x15 (slow)
Hanging Leg Raise 3x12

Sunday, Cardio:

Run 2 Miles
Abs 3x45 Bicycles, Toe Touches, Side to Side
Stretch