Wednesday , Sat , Sun and Mon 30 mins stepmill each day
Thursday 3 laps prowler
Friday
-Two arm rows on incline bench 5x10
-Rope pulls to chest 10x20
-Bench worked up to 315x8x2 then drop sets of 225 , 185,135 x2 sets
-Slight incline dumbell press to failure with 80s for 2 sets
-Wing strap for some triceps 6x10
25lb plate curl with light band attached 4x12
Saturday
3x10 reverse hypers
-Hook grip day 405x3,5,8 no belt,ya raw raw raw!
-495x1, 585x1. Hook held good, surprised after non doing it for several months
Belt Squat wise stance 4x8 to 10
3x12 Reverse hypers to finish up.