Push
Push
Incline Dumbbell Chest Press - 3x10
Incline Dumbbell Chest Press - 3x10
Seated Overhead Dumbbell Press - 3x10
Seated Overhead Dumbbell Press - 3x10
Standing Overhead Tricep Extension - 3x10
Standing Overhead Tricep Extension - 3x10
Torso Raises (weights optional) - 3x10
Torso Raises (weights optional) - 3x10
Pushups - 3xFailure
Pushups - 3xFailure
Pull
Pull
Bent Over Dumbbell Rows - 3x10
Bent Over Dumbbell Rows - 3x10
Standing Bicep Curls - 3x10
Standing Bicep Curls - 3x10
Standing Lateral Dumbbell Raises - 3x10
Standing Lateral Dumbbell Raises - 3x10
Declined Sit-ups with Weights - 3x10
Declined Sit-ups with Weights - 3x10
Pullups - 3xFailure OR Lat Pulldowns - 3x10
Pullups - 3xFailure OR Lat Pulldowns - 3x10
Legs
Legs
Squats - 3x10
Squats - 3x10
Lunges, variation 1 or 2 - 3x10
Lunges, variation 1 or 2 - 3x10
Run
Run
2 x 3mi during the week
2 x 3mi during the week
1 x 7mi during the weekend
1 x 7mi during the weekend