week of 11/18-11/25

Sunday- Back/Biceps
Deadlifts 5x5 (185, 185, 155,155,155)
Rows 4x 8 (70 reverse grip)
Chinups or Pullups 4 x8 (assisted with 100)
SL deads 4x8 (90)
Barbell Curls 4 x 10 (30)

10 x 20/40 @6% incline @ 8 mph


Monday- Cardio day
45 min of uphill walking on treadmill @4mph@14%

4x8 barbell complex with 40 lbs
uprightrow
shoulder press
front squat
sl deads
bentover row
deadlift

Wednesday-Chest/Triceps
Bench Press 4 x 8
Incline Bench Press 3 x 12
Dips 3 x 8
Skullcrushers or Close Grip BP 4 x 12


Friday- Legs/Shoulders
Squats 4 x 8 (145)
SLDL 4 x 12 (95)
Calf Raises 4 x 12 (70)
Military Press- 5x5 (60)

Then 10 sprints


Saturday: 45 mins treadmill intervals

Sunday: 34 mins treadmill intervals