Well I have been working my tail off walking and am beginning to jog as well now in my effort to get in better shape this season. This is new workout program that I starting this week …

Monday: Chest
Barbell Chest Press 5×12
Incline Dumbbell Press 4×12
Dips 4×16
Incline Dumbbell Fly 4×12
Cable Fly 4×20
Pushups 3 sets till failure
Abs
Cardio – 2 mile distance

Tuesday: Biceps/Triceps
Push ups 3×20
Barbell Curl 4×12
Machine Preacher Curl 4×12
Dumbbell Curl 4×12
Hammer Curl 4×12
Cable Rope Push Down 4×12
Seated Dumbbell Overhead Ext 4×12
Skull Crushers 4×12
Cable Kickback 4×12
Abs

Wednesday: Legs
Leg extension 4×20
Leg Press 4×12
Squats 4×12
Hack Squats 4×12
Leg Curls 4×12
Standing Calf Raise 4×12
Seated Calf Raise 4×12

Thursday: Shoulders
Machine Shoulder Press 3×20
Dumbbell Press 4×12
Upright Row 4×12
Lateral Raise 4×12
Front Raise 4×12
Rear Delt Raise 4×12
Dumbbell Shrugs 8×8
Abs
Cardio 2 mile distance

Friday: Back
Pull Ups 6×6-8 reps
Dead Lifts 5×12
Dumbbell Row 4×12
T-Bar Row 4×12
Seated Cable row 4x 12
Abs