Monday 

  • Rest day

Tuesday 

  • 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 

Wednesday 

Thursday 

  • Hike

Friday – Saturday 

  • Rest day

Sunday

  • Bench press (65lb) 1 set of 5, try 135lb, (115lb) 1 set of 2, (105lb) 1 set of 4, (95lb) 1 set to failure 
  • Dumbbell shoulder press (30lb) 3 sets of 10
  • Machine flys (60lb) 3 sets of 10
  • Cable one arm lat raise (10lb) superset dumbbell front raises (12.5lb) 3 sets of 10
  • Tricep dips (10lb decrease) 3 sets of 6
  • Tricep extensions (25lb) 3 sets of 10