Cardio stepmill 20 mins tues, wed, thur. Sat 30 mins, Sunday 45 mins sled, monday 30 mins
5/3 back rows 8x8
triceps band pushdowns 4x20
ab pulldowns 6x10
bench light 8x6
5/4 Reverse hypers 4x10
leg press wide 8x6, close with pause on pins 6x6
abs longstrap 6x10
5/5 lower clean up
leg extension 10x10
one leg curl 10x6
abs 6x8
5/6
Pec deck rear delts 10x10
Pec deck chest 12x10
abs roll outs 5x6
5/7
Reverse hyper 4x12
machine squats med stance 4x8
deadlift 5x3 365lb
reverse hypers to clean up
5/9
Standing abs with pulls to chest 8x10 each
fat bar pulldowns with machine pulldowns 8x8 each
Bench with swiss bar sets of 8, 3 and a single. drop sets to failure
swiss bar curl to overhead press 4x10
overhead triceps 4x10
Spud