Monday - Chest

3 - 75 Push ups
3 - Bench press 165,195,225 (25, 15, 8 reps)
3 - Nautilus press 80,100,130
3 - Incline press 80,100,130
3 - Pec deck machine 60,70,80
Tuesday - Back
3 - 25 ull ups
3 - Seated rows 75,80,85
3 - Lat pull downs 135,150,165
3 - T bar rows 80,95,110
Wednesday - Shoulders
3 - Arnold press 55,55,55
3 - Laterals 30,30,30
3 - Front raises 25,25,25
Thursday - Biceps & Triceps
3 - Preacher curl machine 60,80,95
3 - EZ curls cable 50,65,80
3 - Hammer curls 30,45,55
3 - Push downs 70,85,100
Friday
Treadmill 60 minutes 80-90% MHR
Saturday
Treadmill 60 minutes 80-90% MHR
Sunday
Rest Day
Reps Range From 15-25 reps on all exercises and weight is in lbs