Workout 1/31 - 2/5

1/30: Arms/Shoulders

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

6/6/6/4 Incline DB Curls

1x Shoulder Cable Routine

12/10/3x6 BB Triceps Extensions

3x12 incline Hammer Curls

4x10 Triceps Pushdown             

3x20 Dips

3x20 h-stand pushups

6 90 degree

Abdominal routine

1/31: Legs

3x12 squat  2x6 Squat

3x8 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

40 Manuel Squats

40 Manuel Lounges

3x20 H-stand Pushups

Abdominal routine

2/1:  Chest/Back

3x8  Incline DB Press

3x10 RDL

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 Back Extensions

25 Pullups

100 supermen

Abdominal Routine

2/2: Arms/Shoulders

3x6 DB shoulder Press 

                2x5 Arnold Variation 

3x8 Seated DB curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x  rope ups

3x8 BB skull crushers

3x25 Dips

3x10 Front/lateral/rev. lateral pulley raises

3x20 h-stand pushups

6 90 degree

Abdominal routine

2/3:

Run 2 miles

50 Manuel Squats

Abdominal Routine

2/4:Rest

2/5: Run 6 Miles