week of march 10

Monday:Legs/cardio

Leg press 4x10 (315)
Calf raise 4x20 (315)

Squats 5x5 (135,175,175,175,155)
Step ups
3x10 each leg (2 x25 kb)

Plié squat 4x10(80)
TRX BW squats 4x20

5 minute rowing

tuesday: rest


Wednesday: chest/shoulders/cardio
incline bench 5x5 (95, 95, 95, 85, 85)
db chest press 4x10 (35)
DB shoulder press 4x10 (27.5, 27.5, 25, 22.5, 22.5)
decline pushups 2x10
barbell shoulder press 4x10 (55)

20 min 20/40 intervals treadmill 9.0 mph @ 2 % incline


thursday: rest

friday: back/deadlifts
deadlifts 5x5 @175
stiff deads 4x10 @100
one armed rows 4x10 @35
assisted pull-ups 5x5 (55, 40, 40, 55, 70)
lat pull 5x5 (120, 120, 120, 110, 110)

circuit:
50 jumping jacks
50 squats


saturday: circuit
8 sets
25 jumping jacks
25 swings
25 squats
20 walk outs


sunday: 2 run @ 20min