Wednesday

3-12 110 overhead tricep
3-12 180 pectoral fly
3-12 150 quad raise
3-12 175 lat pull down
3-12 180 abdominal curl
3-12 100 hip flexor
3-12 70 reverse hip flexor
3-12 120 tricep press
3-12 -70 pull ups
3-12 225 donkey calf

Wednesday

3-12 220 military press
3-12 160 pectoral fly
3-12 150 quad raise
3-12 160 deltoid raise
3-12 180 abdominal curl
3-12 100 hip flexor
3-12 80 reverse hip flexor
3-12 100 tricep press
3-12 130 shoulder press
3-12 80 bicep curl

Tuesday

(sets)-(reps) (weight)(routine)
3-12 220 45 degree military press
3-12 150 pectoral fly
3-12 100 quad raise
3-12 70 hamstring curl
3-12 180 abdominal curl
3-12 100 hip flexor
3-12 70 reverse hip flexor
3-12 120 tricep overhead raise
3-12 140 back row
3-12 240 45 degree donkey

Tuesday

(sets)-(reps) (weight)(routine)
3-12 90 deltoid raise
3-12 140 pectoral fly
3-12 160 lat pull down
3-12 150 quad raise
3-12 140 hamstring curl
3-12 110 overhead tricep
3-8 90 bicep curl
3-12 60 bicep curl
3-8 125 shoulder press
3-12 140 back row
3-12 225 45 degree donkey

Monday

(sets)-(reps) (weight)(routine)
3-12 220 45 degreemilitary press
3-12 140 pectoral fly
3-12 180 abdominal curl
3-12 100 hib abductor
3-12 80 abductor
3-12 110 overhead tricep
3-8 90 bicep curl
3-8 125 shoulder press
3-12 120 back row
3-12 225 45 degree donkey

Friday

15 minute elyptical (non-cardio)
4 1:30 min stepper sprints (cardio)

(sets)-(reps) (weight)(routine)
3-8 225 military press
3-12 170 pectoral fly
3-8 200 tricep press
3-12 180 deltoid raise
3-8 100 overhead tricep
3-8 90 bicep curl

Wednesday

10 minute stepper (cardio)

(sets)-(reps) (weight)(routine)
3-12 200 military press
3-12 170 pectoral fly
3-12 100 shoulder press
3-12 100 tricep press
3-12 160 deltoid raise
3-12 160 back row