Monday chest
flat bench, incline dumb bells, decline, weighted dips, cable flies (by now my chest says OUCH)
Tuesday...36 mins HIIT training 4mph for 2 min and 10mph 1 min interval until 36 mins is up. much more effective for fat loss.
Wednesday back
sldl, lawn mower pulls, seated cable rown, reverse sit ups, bent over rows, some sit down machines...abs.
Thursday HIIT training same as Tuesday,
Friday Legs
Squat or deadlift or rack pulls. calf raises. leg curls, lunges.
Saturday...arms...
self explanatory.
sunday rest.