that looks brutal
what time estimate would ou put on each day as in how long will you be in the gym each day

An hour maybe an hour 15, you know me I don't hang about!
A quick warm up then all out til it's done.

This will be for 4 or 5 weeks, then back to something a bit more normal!

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Press behind neck - 3 x 10
Squats - 3 x 12
Bench press - 3 x 10
Lat pulldowns - 3 x 12
Close grip bench press - 3 x 12
Bicep curls - 3 x 10
Dips - 3 x 10

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QUADS/HAMS/CALVES/ABS

Squat: 4 sets, 8 reps

Lying Leg Curl: 4 sets, 8 reps

Standing Calf Raise: 4 sets, 8 reps

Leg Press: 3 sets, 10 reps

Straight-leg Deadlift: 3 sets, 10 reps

Seated Calf Raise: 3 sets, 10 reps, 2 min. rest

Will be doing abs later today

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dont lie even i dont do abs
i have a saying
abs are like a hot woman
as long as they look good who cares how stable they are

I don't do abs for show I do them to strengthen my midsection.

Your saying don't make sense!!

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CHEST/BACK/TRAPS

Bench Press: 4 sets, 8 reps

Lat Pulldown (wide grip): 4 sets, 8 reps

Dumbbell Shrug: 3 sets, 8 reps

Incline bench Press: 3 sets, 10 reps

Lat Pulldown (palms in): 3 sets, 10 reps

Upright Row: 3 sets, 10 reps

Machine Flye: 3 sets, 12 reps

Seated Cable Row: 3 sets, 12 reps

Bent over lat raise: 3 sets, 12 reps

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