Sunday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets) 

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights