Workout 4/3- 4/9

4/3 : : Legs

12/10/8/6/6 /6squat   

3x10 Front Squat

3x10 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

2x20 Manuel Squats

2x20 Lounges

3x20 H-stand Pushups

Abdominal routine

4/4: Arms/Shoulders

 Incline DB curl 3x6

4x Isometric Holds

3x Negative Curl

DB tri extension 3x12

BB curl 3x20

Tri pull down 3x12

Seated OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

 4/5: Chest/Back

DB Press 4x8

4x8 DB Flies

3x10 One Arm DB Row

12/10/8/6/6/6 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

4/6: Rest

4/7: Run 5 Miles

ABS

4/8: Legs

Squat 3x12

Leg Press 3x10

Leg Curl 3x15

Leg Extension 3x12

Manuel Squat 3x20

ABS

4/9: Cardio/ABS

Run 7 Miles