Monday (Heavy Pull)

Dead Lifts, 8 sets of 3

Supported DB Curls (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head — it prevents you from cheating), 8 x 3

Weighted Pull-Ups (full extension, of course), 8 x 3

Straight-Leg Deadlifts, 8 x 3

Serratus Crunch, 3-4 x 8-10


Tuesday (Heavy Push)

Front Squats (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up), 8 x 3

Smith Machine Bench Press (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda Style), 8 x 3.

Standing Overhead Presses, 8 x 3

Dips (forearm touches biceps in the down position), 8 x 3

Leg Press Calf Extensions, 3-4 x 8-10

Wednesday
6 Mile Run

Thursday ((Light/Moderate Pull)

Romanian Dead Lifts, 4 x 6 OR 2 x 12

Reverse-Grip EZ Curls, 4 x 6 OR 2 x 12

Barbell or Dumbbell Rows, 4 x 6 OR 2 x 12

Leg Curls, 4 x 6 OR 2 x 12

Unilateral DB Shrugs, (one side at a time), 4 x 6 OR 2 x 12

Rear Delt Flyes, (4 x 6 OR 2 x 12
Cable Crunches, 3-4 x 8-10


Friday (Light/Moderate Push)

Leg Press, 4 x 6 OR 2 x 12

Bulgarian Squats, 4 x 6 OR 2 x 12 per leg

DB Floor Presses (keep elbows tucked to emphasize triceps), 4 x 6 OR 2 x 12

DB Flyes, 4 x 6 OR 2 x 12

Triceps "Concentration" Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm), 4 x 6 OR 2 x 12

Dumbbell Lateral Raises, 4 x 6 OR 2 x 12

Overhead Barbell Shrugs, 4 x 6 OR 2 x 12

Seated Calf Extensions, 3-4 x 15-20

Saturday 6 mile run