Monday-Tuesday 

  • Rest day 

Wednesday 

  • Lat pull down (70lb) 3 sets of 10
  • Assisted pull ups (10lb decrease) 5 sets of 3 
  • Bent over rows (95lb) 3 sets of 10
  • Machine delt flys (84lb) 3 sets of 10
  • Cable row (90lb) 3 sets or 10 
  • Half kneeling one arm cable pull down (57.5lb) 3 sets of 10
  • Barbell bicep curls (32lb) 3 sets of 10

Thursday 

  • Rest day 

Friday 

  • Dumbbell bench press (40lb) 3 sets of 10, (50lb) for 3 and (45lb) for 7
  • Machine shoulder press (50lb) 3 sets of 10
  • Cable one arm lat raise (2.5lb) 3 sets of 10
  • Decline press (17.5lb) 3 sets of 10
  • Front raises (25lb plate) 3 sets of 10
  • Chest press (108lb) 3 sets of 18

Saturday 

  • Rest day

Sunday 

  • 45 min walk