Monday

  • Kayak

Tuesday

  • Rest day

Wednesday 

  • Assisted pull ups (20lb decrease) 3 sets of 4, (55lb decrease) 1 set to failure 
  • Lat pull downs (80lb) 3 sets of 8
  • Cable rows (42.5lb) 3 sets of 8 superset barbell bicep curls (30lb) 3 sets of 10
  • Straight arm bent over pull downs (30lb) superset face pulls (40lb) 3 sets of 10
  • One arm bent over dumbbell rows (40lb) 3 sets of 8

Thursday

  • Squats Squats (135lb) 4 sets to failure 
  • Dumbbell hip thrusts (50lb) 3 sets of 10 + 10 pulses 
  • Horizontal calf (270lb) 3 sets of 10
  • Kneeling leg curl (40lb) 3 sets of 10
  • Leg extension (100lb) 3 sets of 10

Friday – Sunday

  • Rest days