the T-shirt workout

Monday:
Incline 4x10
DB bench 4x8
Db incline 3x10
Crossover 3x15
DB military 4x10
upright 4x8
Lateral raise 3x12
Bentover lateral raise 3x15
lying tri ext 4x10
close grip bench 4x10
dips 4x8
pressdown 3x12
3 miles

Tuesday
bentover row 4x10
latpull 4x8
seated row 3x12
straight arm pulldown 3x15
bb curl 4x10
seated db curl 4x8
preacher curl 3x12
rollout 2x25
5miles

Wednesday off

Thursday
squat 4x10
leg press 4x8
hack squat
leg ext 3x15
deadlift 4x10
leg curl 4x8
seated leg curl 3x12
side plank db reach 2x25
db negative situp 2x25
db crawl 2x20
4 miles

Friday
bb shrug 4x12
db shrug 4x15
reverese curl 4x12
wrist roller 4x failure
cybex calf 4x12
seated calf 4x15
swissball russian twist 2x10
5 miles

saturday
2 miles

Sunday off