StayOnTarget 
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every day starts with some core work and light cardio to warm up. all sets have 30 seconds recovery between, except when i change exercises i take 1-2 mins to set up.
mon: 4 clean & jerk; then 12 back, 4 rr.delts, and 4 bi’s
tue: 4 bench press; then 8 more chest, 12 calves, 4 fr.delts, 4 tri’s
wed: 4 overhead squats; then 8 more quads (usually leg press and lunges of some type)
thu: 12 shoulders and 12 bi’s
fri: 4 deadlift; then 12 hamstrings and 12 tri’s |
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