Monday- bies and tries shoulder shrugs and abbs 30mins cardio

Tuesday- strictly shoulder only and of course rear delts, and calf raises, abbs and 30mins cardio

Wensday- strictly legs abbs and 30mins cardio

Thursday- strictly chest and shoulder shrugs abbs 30mins cardio

Friday strictly all back calf raises and abbs 30mins cardio

Sat and Sun rest and repeat. now some times i end up doing just 20mins of cardio some times it all depends i am a busiy guy between work school and being a dad to my lil guy.