Goal: stay relatively lean, gain 10 lbs mass
Monday Legs
Bike 5 min warm up
Squats: 10 light, 5, 5, 5, 5, 15
Lunges: 3 trips, super set with calves
Glut ham raise: 3 sets, what I can get
SLD: 10, 10
Stair climber: 10 min
Tuesday Chest
Bike 5 min warm up
Flat bench: 10 light, 5, 5, 5, 5, 15
Barbell Incline: 8, 6, 4, 8
Hammer Decline: 10, 10, 10
Abs
Light cardio
Wednesday Shoulders/Arms
Bb press: 10, 8, 6
21�??s
Arnold Press: 12, 12, 12
Rear delt cable: 12, 12, 12
Close grip: 8, 6, 4, 4
Db upright row: 10, 10
Db curls: 8, 6, 8, 10
Cable lateral raise: 10, 10
Rope pull downs: 12, 10, 8, 10
Run 3 miles
Thursday off
Friday Back
Dead lift: 10 light, 5, 5, 5
Dumbbell row: 10, 8, 6, 6
One hand Pull down: 8, 8, 8
Cable row straight bar: 8, 8, 6, 6
Dumbbell reverse fly: 10, 10, 10
Stair climber 10 min
Saturday
Random cardio
abs