Monday

  • Rest day

Tuesday 

  • Assisted pull ups (30lb decrease) 4 sets of 5
  • Assisted chin ups (20lb decrease) 4 sets of 4
  • Lat pull downs (35lb) 3 sets of 10
  • Half kneeling one arm cable pull down (25lb) 3 sets of 8
  • Cable rows (35lb) 3 sets of 10
  • Barbell bicep curls (30lb) 3 sets of 10
  • 10 min incline walk

Wednesday 

  • Bench press (100lb) 1 set of 8, (105lb) 1 set of 4, (115lb) 1 set of 2, (95lb) 1 set of 5
  • Dumbbell shoulder press (30lb) 3 sets of 10
  • Tricep extensions (20lb) 3 sets of 10
  • Cable one arm lat raise superset face pulls (5lb) 3 sets of 10
  • Cable flys (10lb) 3 sets of 10

Thursday 

  • RDL’s (95lb) 3 sets of 10
  • Hip thrusts (45’s a side + 10 pulses) 3 sets of 10
  • Glute kickbacks (90lb) 3 sets of 10
  • Leg extensions (100lb) 3 sets of 10
  • Leg curls (100lb) 3 sets of 10

Friday 

  • Bent over rows (85lb) 1 set of 10, (125lb) 3 sets of 8
  • Lat pull down (70lb) 3 sets of 10
  • Machine delt flys (40lb) 3 sets of 10
  • Face pulls (40lb) 3 sets of 10
  • Barbell bicep curls (30lb) 3 sets of 12
  • 30 min walk/incline walk/run

Saturday 

  • Rest day

Sunday 

  • Rest day