workout

Each day you'll do a mini circuit or tri-set for each body part do 3 rounds 8-10 reps
Day 1 and 4
tri-set 1
Pushups
Tecno gym chest press
hammer chest

tri-set2
latpull
pullup
bentover row

Day 2 and 5
triset 1
chinup
seated hammer curl
reverse curl

triset 2
close grip bench
dips
oh tri ext

Day 3
triset 1
squat
jump squat
squat and press

triset 2
squat
lunge
bird dog

week of July 12th workout

Monday;
box squat 5x5
leg curl 3x10
back ext 3x10
2 hand DB swing 3x10
Weighted decline situp 3x10

Tuesday
Bench press 5x5
Pressdown 3x10
Face pull 3x10
Shrug 3x10
On arm bentover lateral raise 3x10

Thursday
Rack Pull Deadlift 5x5
leg curl 3x10
one leg back ext 3x10
good morning 3x10
weighted decline situp 3x10

Friday
Bench 3x10
pressdown 3x10
facepull 3x15
shrug 3x15
one arm bentoverlateral raise 3x15