Thursday - Heavy Weights - 6-8 reps


Bench Press-50lbs- 8/6/6/5
Incline DB Press- 50lbs- 8/6/5/4
Seated DB Press-30lbs- 8/8/6/6
Close Grip Bench Press-25lbs- 8/7/7/5
Lying French Press-25lbs-6/5/5

Walking lunges between sets of Press
Calf Raises between sets of Close Grip & French Press

Cardio C

3 min warm up
3-3:30- sprint ~6mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-7mph
6:30-7:30 walk-
7:30-8:00 sprint-8mph
8:00-9:00 walk
9:00-9:30 sprint-8.5mph
9:30-10:30 walk
10:30-11:00-sprint-8mph
11:00-12:00 walk
12:00-12:30-sprint-8mph
12:30-13:30-walk
13:30-14:00-sprint-7mph
14:00-15:00-walk
15:00-15:30-sprint-6mph
15:30-20:00-cool down