3/27: Legs
Box Squat 12/10/8/6/3/3
3x6 Leg press/20 calf raises
3x8 DB lounges
4x8 Leg Extension machine
4x8 Leg Curl Machine
50 Manuel Squats/ 3x30sec holds
40 Lounges
Glute Med Walks
3x20 H-stand Pushups
Abdominal routine
3/28: Chest/Back
Flat Bench:
12/10/8/6/3/3/3
Decline Bench:
12/10/8/6/6/4
DB Flys 3x8
Inverted Row 4x15
Pull ups 4x15
DB Row 3x8
Hammer Pulldown 3x10
Abs Routine
3/29: Arms (skip shoulders)
Incline DB curl 3x6
DB tri extension 3x12
BB curl 3x20
Tri pull down 3x12
Negatives 3x3
Hammer Incline Iso. 3x10
Dips 3x20
Abdominal Routine
3/30: Rest
3/31: Legs:
12/10/8/8/8 /8squat
3x10 Front Squat
3x8 DB lounges
4x8 Leg Extension machine
4x8 Leg Curl Machine
2x20 Manuel Squats
2x20 Lounges
3x20 H-stand Pushups
Abdominal routine
3/31: Chest/Back:
DB Press 4x8
3x8 RDL
3x8 DB Flies
3x12 One Arm DB Row
12/10/8/6/6/6 Incline Bench Press
3x8 Straight Arm Pullover
3x8 Hammer Row
3x20 Inverted Row
12/10/8/6 Latt Pulldown
3x10Back Extensions
Wide chest Bench 3x20
Abdominal Routine
4/1: Arms/Shoulders
BB curl 3x12
DB tri extension 3x12
Incline db curl 3x20
Tri pull down 3x12
OH press 3x12
Shoulder DB complex 3x
Abdominal Routine
4/2: Run 7 Miles
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