Monday’s
Riding Bike on trainer for 30 minutes (outside in Summer)
Barbell Flat Bench 6 Sets Pyramiding
Barbell Incline Bench 4 Sets of 8
Barbell Decline Bench 4 Sets Pyramiding
Weighted Chest Dips 5 Pyramiding Sets 10
Tricep Extensions 4 of 10
Kick Backs 4 Sets 10
Decline Sit-ups 4 Sets of 25
Hanging Leg Lifts 4 Sets of 25


Tuesdays
Squats 6 Sets 10
Lunges 3 Sets 10
Toe Raises Machine 3 Sets 10
1 Leg Toe Raises 3 Sets 10
Leg Extensions 3 Sets 10
Leg curls 4 Sets 10
Weighted Ball Crunches 3 Sets of 30
Side Crunches 3 Sets of 15
EFX 20 minutes

Wednesdays
Barbell Curl or Curl Bar 5 Sets 8
Incline Curls 3 Sets 10
Pull Ups 4 Sets 15
Wide Grip Pull Downs 4 Sets 6
Close Grip Pull Downs 4 Sets 6
Seated Rows 4 Sets 6
Bent Over Rows 4 Sets 6
Weighted Hanging Leg Lifts 3 Sets of 25
Riding Bike on trainer for 30 minutes (outside in Summer)

Thursdays
Riding Bike on trainer for 60 minutes (outside in Summer)
Weighted Sit-ups 6 Sets 30

Fridays
Dumbbell Flat Bench 6 Sets Pyramiding
Dumbbell Incline Bench 4 Sets 10
Cable Flies 4 Sets 10
Standing Military Press 4 Sets 10
Side Lateral Raises 4 Sets 10
Front Lateral Raises 4 Sets 10
Barbell Shurgs 4 Sets 10
Dead Lifts 4 Sets 10
Wrist Curls 6 Sets 10
Weighted Decline Sit ups 6 Sets 15
Riding Bike on trainer for 45 minutes (outside in Summer)

Saturday
Riding Bike on trainer for 90 minutes (outside in Summer)

Sunday
OFF

I change the workout every 3 months after i take 1 week break to heal.