Workout 2/6- 2/12

Workout 2/6 – 2/12

2/6 : Chest/Back

12/10/8/6/3/1/1/1 Flat Bench

3x12 incline DB press

3x12 DB Flys

3x12 DB Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

100 Superman

Abdominal Routine

3x12 inverted row

2/7: Arms/Shoulders (deload)

BB curl 3x12

DB tri extension 3x12

Incline db curl 3x20

Tri pull down 3x12

OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

2/8: Legs

12/10/8/6/6 squat  2x12 Front Squat

3x12 Leg press/calf raises

3x10 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

40 Manuel Squats

40 Lounges

3x20 H-stand Pushups

Abdominal routine

2/9: Chest/Back

3x8  Incline DB Press

3x10 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/2 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

3x12Back Extensions

100 supermen

Abdominal Routine

2/10: Rest

2/11: 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

3x12 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

2/12:

Run 6 Miles