This Week's Work 12.28

Tuesday

1. Bench Press
    3 sets of 6-8 reps
2. Rows
    3 sets of 6-8 reps
3. Incline Dumbbell Press
    3 sets of 8-10 reps
4. Lat Pull-Downs
    3 sets of 8-10 reps
5. Lateral Raises
    2 sets of 10-12 reps
6. Triceps Press-Downs
     2 sets of 10-12 reps
7. Dumbbell Curls
     2 sets of 10-12 reps

Wednesday

1. Romanian Deadlifts
    3 sets of 6-8 reps
2. Leg Press
    3 sets of 10-12 reps
3. Seated Leg Curls
    3 sets of 8-10 reps
4. Standing Calf Raises
    4 sets of 6-8 reps
5. Abs
    x sets of 8-15 reps

Thursday – Enjoy a rest day and do some stretching along with walking

Friday

1. Assisted Pull-Ups
    3 sets of 6-8 reps
2. Barbell Shoulder Press
    3 sets of 6-8 reps
3. Seated Cable Row
    3 sets of 8-10 reps
4. Dumbbell Bench Press
    3 sets of 8-10 reps
5. Dumbbell Flyes
    2 sets of 10-12 reps
6. Barbell Curls
    2 sets of 10-12 reps
7. Skull Crushers
    2 sets of 10-12 reps

Saturday

1. Squats
    3 sets of 6-8 reps
2. Split Squats
    3 sets of 6 - 8 reps
3. Laying Leg Curls
    3 sets of 10-12 reps
4. Seated Calf Raises
    4 sets of 10-12 reps
5. Abs
    x sets of 8-15 reps