Thursday's Training

Chest and Biceps
1) 30 minutes on stairmaster!
2) DB bench press and pull ups
3x10
3) Pushups superset with straight bar curl
4xfailure!
4) Abs
ON decline bench
20 sit ups
20 russian twists
25 toe touches
4x

Wednesday's Training

Legs!
1)on incline with treadmill
Sprint the last 20 seconds of every minute for 20 minutes
2)On incline (slower pace)
Side Shouffle for 20 seconds (4 sets faceing each way, 30 seconds in between)
3)Backpeddle
For 20 seconds rest 30. Repeat for 4 sets

Abs
ON decline bench
1)20 situps
20 russian twists
25 toe touches
Repeat for 4 sets

Tuesday's Training

Back and Triceps

1)Sprint the last 20 seconds of every minute for 20 minutes
2)Pull up (palms down) superset with seated rows
4x10
3)Straight bar high pulls with db lateral raises
3x10
4)On incline bench do skull crushers
4x10
5)Abs
on med ball
1) 50 situps
2) 50 opposite knee to opposite elbow (25 each way)
3x

Monday's Training

Chest and Biceps
1)20 minutes on stairmaster
2)DB flat bench superset with pull ups
5x5 on bench and 4x10 on pull ups
3)DB incline Press superset with straight bar curls
4x5 on press and 4x10 on curls
4)Abs on decline bench
30 situps
20 russian twists
20 toe touches
Repeat 4x

Friday'sTraining

Back and Triceps
1)12 minute run
2)Pull up (palms down) superset with seated row
4x10
3)DB shoulder press superset with lateral shoulder raise
3x12
4)Skull Crusher on incline bench
4x10
5)Abs on med ball
50 crunches
50 opposite knee to opposite elbow (25x each way)

4x

Thursday's Training

Chest and Biceps
1) 20 minutes on stairmaster
2) Flat DB press superset with straight bar curl
4x10
3) DB Flys superset with preacher curls
3x10
4) Pushups superset with "21" curls
Pushups to failure
"21" curl curl bar half way for 7, then start in up position and lower down for 7, then 7 full curls. 3x
5) Abs on decline bench
30 sit ups
20 russian twists
25 toe touches
4x

Wednesday's Training

LEGS

I am going to check out a spin class. Should be good cardio and leg work!