Another Layoff today.

But I survived it.
And supposedly that was the last one.
win.
And my ridiculous speeding ticket got taken care of.
double win.

Boon built workout

I'm going to try this out.

Mon(Chest/Abs)
3mile run in 30 mins
Chest
Bench-press 5 Sets/ 8-10 reps
Inclined Dumbbell Press 5 Sets/ 8-10 reps
Declined Dumbbell Press 5 Sets/ 8-10 reps
Cable Crossover 2 sets/ 25 reps


Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Decline Sit-ups 3 Sets to 10-15 reps
Ab Machine Double Crunch 3 Sets to Failure
Cable Wood Chop 2 Sets(each side) 10-15 reps


Tue(Legs/Back)
3mile run in 30 mins
Back
Dead-Lift 5 Sets/ 8-10 reps
One Arm Dumbbell Row 5 Sets(each side)/ 8-10 Reps
Lat Pull-Down 5 Sets/ 8-10 reps
Legs
Squat 4 Sets/ 15 reps
Calf Raise 2 Sets/ 20 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Inclined Weighted Situps 3 Sets/ 10-15 Reps
Oblique Crunches 3 Sets (each side) to Failure

Wed
Rest

Thurs(Shoulders/Traps/Abs)
Shoulders
3mile run in 30 mins
Overhead Press 5 Sets/ 8-10 reps
Upright Row 5 Sets/ 8-10 reps
Arnold Press 5 Sets/ 8-10 reps
Lat. Raises 2 sets/ 25 reps
Shrug 4 Sets/ 12 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Inclined Sit-up 3 Sets/ 10-15 Reps
Ab Machine Crunch 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side) 10-15 Reps

Fri.(Biceps/Triceps/Forearms/Abs)
3mile run in 30 mins
Biceps
Inclined Dumbbell Curls 5 Sets/ 8-10 Reps
Drag Curls 5 Sets/ 8-10 Reps
Dumbbell Preacher Curls 2 Sets(each side)/ 20 reps
Triceps
Skull Crushers 5 Sets/ 8-10 Reps
Over Head Dumbbell Extensions 5 Sets/ 8-10 Reps
Weighted Bench Dips 3 Sets to Failure
Forearms
Forearm Curls 4 Sets/ 12 Reps

Abs
Hanging Leg Raises 4 Sets to Failure
Double Crunch 4 Sets to Failure
Weighted Inclined Sit-ups 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side)/ 10-15 Reps

Sat
Cardio

Sun
Rest

I'm really proud of the guys who've decided to work out with me. They are all already showing great results.

Sometime later today I will adjust this workout for better results. I have some ideas that I need to implement. Should work out just fine.