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Day 1: Push (Chest, Shoulders, Triceps) Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push. Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here. Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom...

Rest day Well no matter, getting up with the dog at 3:30 and normally getting up at 4, I stayed up and got a pot coffee going, went into the garage and flipped on the TV. put on some body building pod casts, and walked at a fast pace for an hour listening to Vigorous Steve. I did do my pin of 4...

Day 3: Legs, Calves & Abs Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back! Leg Press: 4 sets of 10-12 reps. Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a...

Day 2: Pull (Back, Biceps, Rear Delts) Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation. Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip! Seated Cable...

Yes sir!

Fasted cardio, treadmill 40 minutes everyday Day 1: Push (Chest, Shoulders, Triceps) Day 2: Pull (Back, Biceps, Rear Delts) Day 3: Legs & Abs, Calves Day 4: REST!!!!!! Day 1: Push (Chest, Shoulders, Triceps) Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and...