Monday 

  • Dumbbell bench press (30lb) 1 set of 8, (45lb) 2 sets of 8, (45lb) 1 set of 6
  • Machine shoulder press (50lb) 3 sets of 10
  • Tricep extensions (20lb) 3 sets of 12
  • Cable one arm lat raise (5lb) 3 sets of 10
  • Machine cable flys (55lb) 3 sets of 10
  • Tricep dips (25lb decrease) 3 sets of 8
  • 10 min incline walk

Tuesday

  • Squats (135lb) 1 set of 8, (145lb) 1 set of 6, (155lb) 1 set of 4, (165lb) 1 set of 2
  • RDL’s (95lb) superset Bulgarians split squats (35lb plate) 3 sets of 10
  • Leg extension (100lb)
  • Leg curl (100lb) 3 sets of 10
  • Horizontal calf (250lb) 3 sets of 10
  • 10 min incline walk, 5 min walk

Wednesday 

  • Assisted pull up (20lb decrease) 3 sets of 4, (55lb decrease) 1 set to failure 
  • Lat pull down (75lb) 3 sets of 10
  • MTS row (90lb) 3 sets of 8
  • One arm bent over dumbbell row (40lb) 3 sets of 8 
  • Straight arm bent over pull down (30lb)
  • Barbell bicep curls (30lb) 3 sets of 10
  • 15 min walk 

Thursday 

  • Abs (repeat 3x)
  • Flutter kicks (20)
  • Penguins (20)
  • Crunches (20)
  • Sit up with medicine ball reach (10)
  • Russian twist with medicine ball (20) 
    • Knee raises (4 sets of 15)
  • 15 min incline walk
  • 20 min walk 

Friday 

  • Bench press (65lb) 1 set of 5, (115lb) 1 set of 1, (125lb) 1 set of 1, tried 135lb and 130lb
  • Machine shoulder press (50lb) 1 set of 10, (60lb) 1 set of 10, (30lb) 1 set to failure 
  • One arm tricep extensions (10lb) 3 sets of 10
  • Machine cable flys (55lb) 1 set of 10, (60lb) 
  • Cable one arm lat raise (5lb) 3 sets of 12
  • Overhead tricep extension (30lb) superset dumbbell front raises (12.5lb) 3 sets of 10
  • 15 min incline walk, 5 min walk

Saturday 

  • Rest day

Sunday 

  • Rest day