Workout 1/16 - 1/22

1/16: Legs

3x8 Leg Press/Calf Raise

12/10/8/6/6/ Front Squats

3x8 DB Lounges

3/15 Manual Squats/Lounges

3x20 Squat Jumps

12/10/8/5 Leg Extension

3x10 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

1/17: Chest/Back

3x6   2x12 Flat DB Press

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/4 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

25 Pullups

Abdominal Routine

1/18: Arms/Shoulders

8/8/6/6/ Seated BB Shoulder Press

6/6/6/4 Incline DB Curls

1x DB Shoulder Routine

3x6 BB Triceps Extensions

3x12 Hammer Curls

4x10 Triceps Pushdown             

3x20 Dips

3x20 h-stand pushups

6 90 degree

Abdominal routine

1/19: Rest

1/20: Legs

12/10/8/6 Squat

3x12 DB Lounges

200 Toe Raises

3x12 Leg Curl

3x12 Leg Extensions

3x10 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

1/21: Chest/Back

12/10/6/6 Flat Bench

3x12 wide grip incline bench

3x12 DB Flys

3x12 Landmine Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

Abdominal Routine

1/22:  Cardio

Run 7.5 Miles