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. Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 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 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

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

Cool down- ABS