week of april 7

monday-
bench press 5x5 (125, 125, 115, 115 115)
DB chest press 5x5 (35)
cable press 5x5 (50)
cable fly 5x5 (35)
dub pullover 5x5 (35)

cable pressdown 5x5 (70)
bench dips 4x10
tricep extension 4x10 (35)


Tuesday
circuit 5 round
20jumping jacks
20 swings
20 squats

circuit 3 rounds
40jumping jacks
40 mountain climbers
10 squats

15 min rowing - 3000M


Wednesday -Legs
5 Sets of Squats, 155 x5
4 Sets of Leg Presses 225x5
4 sets of stiff deeds 4x10 (90)
4 Sets of Leg Extensions, last two sets drop sets x 10 reps 85
4 Sets of Lying Leg Curls x 10 reps 70
5 Sets of Calves raises on the Leg press Machine 3x20 (225)

thursday- rest

Friday- back and biceps

saturday- shoulders/abs

sunday- 10 mile run