I LIFT IN THE MORNING AND DO LOW INTENSITY CARDIO AT NIGHT. MMA/BJJ HAPPENS 1-3 TIMES A WEEK PENDING MY BUM SHOULDER.

MONDAY MORNING:BACK, 35-40 MIN/MONDAY EVE-30 MIN CARDIO
DEADLIFT: 4 SETS FOR 5-7 REPS
LAT PULLDOWN: 4 SETS ALTERNATING CLOSEGRIP AND WIDEGRIP FOR 5-7 REPS
*SEATED CABLE ROWS: 3 SETS FOR 5-7 REPS
*MACHINE ROW(ONE OF 3 TYPES): 3 SETS FOR 5-7 REPS
**I WILL ALTERNATE THE 2 ROWING MOVEMENTS DURING THE COMBINED 6 SETS.
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TUESDAY MORNING:CARDIO, 30 MIN
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WEDNESDAY MORNING:CHEST, 30-40 MIN/WED EVE, 30 MIN CARDIO
BENCH PRESS:4 SETS FOR 5-7 REPS
HAMMERSTRENGTH INCLINE: 4 SETS FOR 5-7 REPS
FLY: ALTERNATING EACH SET, FLAT(OR PEC DEC) AND INCLINE DUMBELL: 4 SETS FOR 5-7 REPS
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THURSDAY MORNING:LEGS, 35-45 MIN/THURS EVE, 30 MIN CARDIO
HACK SQUATS:VARYING FOOT/PLATFORM POSITIONS FOR 10 SETS OF 8-10 REPS
SEATED LEG CURL:4 SETS FOR 6-8 SLOW REPS
LEG EXTENSION:4 SETS FOR 4-6 SLOW REPS
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FRIDAY MORNING:SHOULDERS,TRAPS,REAR DELTS, 35 MIN/FRI EVE, 30 MIN CARDIO
MACHINE PRESS:4 SETS FOR 5-7 REPS
MACHINE OR DUMBELL LATERALS:4 SETS FOR 5-7 REPS
SEATED MACHINE SHRUGS:4 SETS FOR 5-7 REPS
REVERSE PEC DEC: 4 SETS FOR 5-7 REPS
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SATURDAY MORNING:ARMS/SAT EVE, 30 MIN CARDIO
CABLE OR BB CURLS AND TRICEPS PUSHDOWN:8 SETS ALTERNATING EACH FOR 5-7 REPS
PREACHER CURL AND TRICEP EXTENSION MACHINE: 8 SETS ALTERNATING EACH FOR 5-7 REPS
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SUNDAY MORNING:30 MIN CARDIO FOLLLOWED BY ABS, 4 SETS AT 20 REPS ON THE ABGLIDE. DONE AT MY HOUSE.
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