Friday Lifting/Bodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

(skipped heaviest lifts due to lower back achiness)

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises and 3 sets of 6 pulls ups.

Then- Glute Bridges

Then 3 sets of 10 reverse chest flies (or just chest flies?)

Fourth super set -Single Leg RDL's with 3 sets of 15 push ups and 3 more sets of calf raises

 3 sets of 6 reverse lunges

 90 push ups total for the whole workout, 120 calf raises

Then- abs at the end