Gym Schedule

Monday - Chest
10 Minutes Run 6.0+ Speed
5x5 Flat Bench - 45s
5x5 Incline Bench - 45s
5x5 Decline Bench - 45s
5x5 Incline Free Weights - 45s
3x10 Cable Cross - Unknown
3x25 Push-Ups
3x25 Decline Sit-Ups
3x20 Leg Lifts
3x30 Ab Machine

Tuesday - Arms
10 Minute Run 6.0+ Speed
3x10 Curls Free Weights - 30s
3x10 Curls Curlbar - 45
3x7 Pull Ups
3x10 Skull Crushers - 45
3x7 Curlbar Tri Ups - 45
3x10 Hammer Curls - 20
3x10 Bench Dips
3x10 Tricep Push Downs - 40
3x25 Decline Sit-Ups
3x20 Leg Lifts
3x30 Ab Machine

Wednesday - Shoulders & Back
10 Minute Run 6.0+ Speed
3x10 Upright Rows - 30
3x10 Dumbell Shrugs - 50
3x10 Dumbell Standing Flys - 15
3x10 Lateral Raises - 15
3x10 Front Raises - 15
3x10 Dumbell Military Press - 30
3x10 One-Arm Dumbell Rows - 30
3x10 Seated Cable Rows - 40
3x7 Pull-ups
3x10 Lat Pull Downs - 60
3x25 Decline Sit-Ups
3x20 Leg Lifts
3x30 Ab Machine

Schedule in the making...