week of 10/7-10/13

Monday: Push workout
4x10
Leg Press @180
Bench Press@105
Squats@ 135
Db shoulder Press @25 22.5 22.5 20
Kb swings @35
Kb windmill @20


tuesday- rest

wed- Pull workout
4x10
deadlifts (185 185, 205, 195)
lat pull (80)
stiff legged dl (95)
upright row (60)


thurs- rest

friday- 45 mins of treadmill - 2miles uphill, 1.5 miles running