Monday and Friday - 3 sets ran as a circuit, rest = as long as it takes to get to the next exercise. 3 minutes between circuits, reps 20
Wednesday no circuits, rest periods around 90 secs and reps 6-12. Squats, decline smith mach, Rows of some sort, side laterals, triceps/biceps superset of whatever I feel like, calves.
Tues & Thurs - bike hiit 5 intervals 20/120 secs followed by 15 mins liss. Ab rollouts, back extensions with isometrics, band pull aparts, face pulls, 4 sets of db curls.
Saturday 8.3 mile hike
Sundays Easy bike ride for 30 mins, stretch and done.
100 rep leg press eerrrry day til I can no longer do them. Since my legs will never be huge, I’m going for totally gross vein legs.
bw= 176 or so. Plumped up a bit over two months, currently am leaning out (Week 2) for the next month in preparation for a 2 week backpacking trip into the mountains of northern Idaho.
bb squats or leg press
flat bench machine press or pek dek or incline
lying leg curls
trx inverted rows
incline db press
front lat pulldown
overhead tricep rope extension