Monday

Chest--
Flat Bench (medium grip) 12-8-6
Flat Bench (wide grip) 12-8-6
Flat Bench (close grip) 2 x 15
Dumbbell Incline 3 x 10
Chest Press 3 x 15

Shoulder --
Upright Row 3 x 10
Barbell Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Front & Lateral Raises 2 x 10
Rear Deltoid Raises 2 x 10
Shrugs 2 x 15

Pushups 3 x 30
Crunches 3 x 30
Lying Reverse Abdominal Crunches 2 x 15

Running



Tuesday

Calves --
Standing Calf Raises w/ Barbell 3 x 30
Standing Calf Raises w/ Dumbbell 3 x 30
Stretches

Biceps --
Seated Dumbbell Bicep Curls 2 x 15
Standing Dumbbell Bicep Curls 3 x 10
Barbell Bicep Curls 2 x 12

Triceps --
Dumbbell Skull Crushers 3 x 15
Barbell Skull Crushers 3 x 15

Forearm --
Wrist Curls (palms up) 2 x 12
Wrist Curls (palms down ) 2 x 12

Glutes, Hamstring, Hips --
Lunges 3 x 10
Lying Side Leg Raises 2 x 20
Vertical Leg Lifts

Pushups 3 x 30
Crunches 3 x 30
Lying Reverse Abdominal Crunches 2 x 15

Bicycle

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Wednesday

Quads, Glutes, Hamstrings --
Squats 3 x 10
Front Squats 3 x 10

Glutes, Hamstrings --
Dead Lift 3 x 10

Chest
Flat Bench (wide grip) 3 x 10
Dumbbell Incline Bench 3 x 10

Shoulder
Upright Rows 3 x 10
Front & Lateral Raises 2 x 10
Shrugs 2 x 10

Vertical Leg Lifts 3 x 10
Pushups 3 x 30
Crunches 3 x 30
Lying Reverse Abdominal Crunches 2 x 15

Pull ups

Running

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Thursday


Calves --
Standing Calf Raises w/ Barbell 3 x 30
Standing Calf Raises w/ Dumbbell 3 x 30
Stretches

Biceps --
Seated Dumbbell Bicep Curls 2 x 15
Standing Dumbbell Bicep Curls 3 x 10
Barbell Bicep Curls 2 x 12

Triceps --
Dumbell Skull Crushers 3 x 15
Barbell Skull Crushers 3 x 15

Forearm --
Wrist Curls (palms up) 2 x 12
Wrist Curls (palms down ) 2 x 12

Glutes, Hamstring, Hips --
Lunges 3 x 10
Lying Side Leg Raises 2 x 20

Vertical Leg Lifts 3 x 10
Bent Knee Abdominal Hip Raises 2 x 20
Crunches 3 x 30
Lying Reverse Abdominal Crunches 2 x 15

Bicycle

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Friday


Quads, Glutes, Hamstrings --
Squats 3 x 10
Front Squats 3 x 10

Glutes, Hamstrings --
Dead Lift 3 x 10

Chest
Flat Bench (wide grip) 3 x 10

Shoulder
Upright Rows 3 x 10

Pushups 3 x 30

Abs
Vertical Leg Lifts 3 x 10
Bent Knee Abdominal Hip Raises 2 x 20
Crunches 3 x 30
Lying Reverse Abdominal Crunches 2 x 15

Pull ups