So finished 3rd cycle. No haven’t bought the book. All internet input. I work out 3 days one week 4 the next . 3-6 2 mile brisk dog walks a week. Hope to get weighted vest this spring.
Bench 5 pro first set last
Pull up 30
Face pull 3x10 90#
Bicep curl variation 3x10 55#
Travel push down variation 30. 120#
Trap bar dead lift 5 pro first set last
Crock row 20 x65
Dumbbell shrug 100#. 3x10
Front raises 3x10
Squat 5 pro fist set last
Calf raise 3x10
Lying leg curl 3x10
Leg extension 3x10
Leg press
Shoulder press 5 pro first set last
Lat pull down 3x10
Face pull 3x10
Bicep variation 3x10
Tricep variation 3x10