Monday (Triceps, Biceps, and Abs) evening / (3 mile run) morning

15 minutes cardio pre workout warm up.

Dumbbell Extensions 3x10-12

Lying Triceps Extensions 3x10-12 + Close Grip Bench Presses 3x10-12

Preacher Curls 3x10-12

Hammer Alternate Dumbbell Curls 3x10-12

Hanging Leg Raises 2x25 & Crunches 2x25

Tuesday (Shoulders and Traps) evening / (3 mile run) morning

15 minutes cardio pre-workout warm up.

Dumbbell Presses 3x8-10

Side Laterals 3x13-15

Rear Laterals 3x13-15

Dumbbell Shrugs 3x10-12

Wednesday (Back) evening / (3 mile run) morning

15 minutes cardio pre-workout warm up.

Weighted W/G Chins 3x8-10

One Arm Dumbbell Rows 6x10-12

T Rows 3x8-10

Thursday (Chest, Abs) evening / (3 mile run) morning

15 minutes cardio pre-workout warm up.

Dumbbell Bench Presses 3x8-10

Incline Dumbbell Bench Presses 3x8-10

Weighted Dips 3x8-10

Hanging Leg Raises 2x25 & Crunches 2x25

Friday (Thighs, Calves) evening / (3 mile run) morning

15 minutes cardio pre-workout warm up.

Leg Extensions 3x20

Squats 3x8-10

Leg Curls 3x13-15

Barbell Stiff Legs 3x10-12

Standing Calves Raises 3x13-15

Seated Calves Raises 3x13-15

Saturday & Sunday (OFF)

SO POWERFUL INDESTRUCTILE AS A TANK AND GET READY TO FLY AS A BIRD