I’m going to start from last friday since I’ve sucked at keeping track.

Friday – Legs/Tanning

Squats
50# x 2 x 15
60# x 3 x 15

DB  Lunges
20# x 3 x 15 (3 sets each leg)

Ham Curls
40# x 4 x 15

DB SLDL
20# x 1 x 15
25# x 3 x 15
Saturday – Chest/Abs
Flat DB Press
25# x 1 x 20
20# x 3 x 20

Incline DB Press
20# x 4 x 15

Cable Flys
20# x 2 x 15
30# x 2 x 12

Cable Crunches
120# x 3 x 20/25/20

Leg Push Raises
3 x 15

Sunday – Shoulders/Cardio/Tan
Barbell Presses
45# x 4 x 12

Reverse Cable Flys
20# x 4 x 12

Plate Raises
15# x 4 x 12

Upright Rows
30# x 1 x 15
20# x 2 x 15

20 Minutes Bike Intervals

Monday  – Back/Cardio
Close Grip Pulldowns
60# x 1 x 15
75# x 3 x 15

Bent Ez Bar Rows
50# x 2 x 15
40# x 2 x 15

Wide Grip PDs
60# x 1 x 15
75# x 2 x 15

Weighted Hyperextensions
1 x 20
20# x 1 x 12
15# x 1 x 15
10# x 1 x 12

15 minutes step climber
Tuesday – Cardio
20 minutes cross trainer intervals
1 minute lvl 20, 1 min lvl 8-10 x repeat

Wednesday – Legs/Tan
Squats
50# x 1 x 15
60# x 4 x 15

DB Lunges
25# x 3 x 15 (each leg)

DB SLDL
25# x 4 x 15

 

Thursday – Chest/Cardio

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