Workout 4/10 - 4/16

4/10: Chest

Decline Bench Press 12/10/8/6/3/3/3/3

DB Flat 3x15

Cable Chest 4x10

Push Ups 100

Run 1 Mile

Abdominals

8 90 degree

4/11: Arms/Shoulders

Shoulder Press Max Out

Incline DB Curl  3x6

Shoulder Lat Raise

Shoulder Front Raise

Tri Pull Downs 3x15

Skull Crushers 3x12

Dips 100

Abdominal Routine

4/12:Legs

Squat: 12/10/8/3/3/3/6

Leg Press 3x10

Calf Raises

Manuel Squatsx4

DB Lounges 3x8

Glute Med

ABS

4/13:Chest/Back

Bench Press: 10/12/8/3/3/3/3

Incline DB: 3x12

Inverted Row 3x20

Widechest 3x15

1 arm DB Row 3x15

Hammer Pulldown  4x8

Abdominal Routine

4/14: Rest

4/15:Arms/Shoulders

Easy bar curl 3x8  2x3

DB tri extension 3x12

Incline db curl 3x6

Tri pull down 3x12

OH press 3x8

Shoulder DB complex 3x

90 degree on bench 3x3

Abdominal Routine

Run 1.5 miles

4/16: Cardio/ABS

Run 7 Miles

Core work 45 mins.