Cardio- Wed, Thur, Fri, Sat ,Mon, Tues all 20 mins stepmill, Sunday 45 mins sled
Wed
Ab work 6x8
Reverse hypers 4x12
One leg press 10x10x5 rounds
Step ups 5x6 per leg
Thur
Ab work standing abs 5x10
Obliques dumbells 5x8 per side
Back work
Ab work standing abs 8x8
dumbell rows 10x8 per arm
Tricep 10x20
Friday
Back pulldowns and rows 6x8 each
Barbell ab ups 8x8
Tsunami bar 10x8
Tricep with plate 10x20
Saturday
Abs 6x8
Reverse hypers 3x12
Leg extension 8x10
Belt squat/medium stance worked up to a medium heavy 5x5
Reverse hypers 3x10
Spud