MON:
BACK/CHEST
bentover row 10x10
dumbell bench press 10x10
Cable cross overs 3x10
Cardio - 300 calories
WED:
LEGS/CALVES/ABS
squat 10x10
barbell calf raise 3x15
ab twist 3x10
Bicep curls
Cardio 300 calories
FRI:
SHOULDERS/ARMS
barbell millitary press 10x10
ez curl 3x10
weighted dips 3x10
Skull crushers 3x10
Shrugs 3x10
Cardio 300 calories