Friday
 

Biceps and Triceps

Ropes 20 reps warm up then 12,10,8,6
BB Curls 15 reps warm up then 12,10,8,6
Skullcrushers 12,10,8,6
DB Hammer Curls 12,10,8,6

Short and sweet again!!

Monday
 

After a Red Bull and ROCKSTAR energy drink i did the following

Chest and Back

Press ups (Push ups) 50 warm up
Body weight wide grip pull ups 50 warm up

Flat Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

T Bar rows 5x5

decline dumbell flyes 3 x 12

Lat pull downs 2x12

Back to 5x5 missed it tooooooooooooooo much love it!!

Wednesday heavy heavy 5x5 love it
 

Squats x 50 bar only warm up then 5x5

Military press 5x5

Leg Press 5x5

Arnold Press 5x5

Leg curls 5x5

Upright Row 5x5

Seated Calf Raises 3x15

Dumbell Lateral Raise 3x15