Final week full upper body 

Lat pull down palms facing/working4X 90 reps 20,20,20,20

Machine chest press/working4X 65 reps 20,20,20,20

Machine delt press/working4X 50 reps 20,20,20,20

Cable curls/working4X 20 reps 20,20,20,20

Tri ext/working4X 50 reps 20,20,20,20

Did 20mins slight incline walk pre 

Final week chest, delts, tris routine

In bench machine/working4X 40 reps 20,20,20,20

Cable flys/working4X 30 reps 25,30,30,30

Shoulder press machine/working4X  60 reps 20,20,20,20

Cable side laterals/working4X 5 reps 15,15,15,15

Overhead V bar ext/working4X 20 reps 20,20,20,20

Rope ext/working4X 45 reps 20,20,20,20

Did 35mins incline walk this morning. 

Final week back and bis routine

Lat pull down wide/working4X 100 reps 15,15,15,15

Lat cable row/working4X 80 reps 18,20,20,20

Laid back lat pull down close/working4X 60 reps 20,20,20,20

Hammer curls/working4X 20 reps 20,20,15,15

Ez bar curls/working4X 40 reps 15,15,15,15

Preacher curls machine /working4X 20 reps 15,15,15,15

Did 45mins bike this morning with the 15 sprints in there. 

Final week leg routine. 

Leg ext/working4X 60, reps 15,15,15,15

Seated leg curls/working4X 20, 30x3  reps 20,20,20,20

Machine leg press/working4X 130, 150, 180x2 reps 20,20,16,18

Laying leg curls/working4X 80, reps 15,15,15,15

Leg ext/working3X 20 reps 15,20,15

Walking DB lunges/working3X 25 reps 14,16,14

Did 45mins bike in the morning. 

Routine A 

Shoulders 

Week 3

High IN DB Shoulder press/warm4X 20, 25, 35, 45 working4X 60/60, 60/30x3 reps 11-3, 11-10, 11-10, 10-9

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

Front delt gorilla press/working3X. 100, 100/100, 100/60  Reps. 12, 12-6, 15-12

DB shrugs/working3X 80, 85x2 reps 16,14,12

DB upright rows/working1X 15/10 reps 30-30

Did 45mins cardio this morning with 15 sprints in there. After 5 min warm up. Then did 10min incline walk post training at night. 

Routine A

Back

Week 3

BB row/warm4X. 45, 95, 115, 135 Working4X. 185, 205/205x2, 225/135/95 Reps. 12, 11-7, 11-7, 10-14-15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 200/90 reps 15, 12-6,  12-5, 10-15

Close grip pull down/working4X. 140x3, 140/70  reps 12,12,12,12-15

Standing DB row/working3X 50x2, 55/25 reps 13,13,11-13

Did 15 sprints in the morning with a total of 40mins cardio time. 10mins incline walk post training at night. 

Did close grip pulldown with nothing holding legs down. 

Routine A

Chest

Week 3

DB Flat bench/warm4X 25x2, 45, 60 working4X 90/75x3, 90/40 reps 10-7, 9-7, 10-7, 9-15

 In DB press up/downs /working3X 50/55/60 reps 5's

DB flat fly/working3X 45 reps 14, 12, 13

DB pullovers/working2X 70  reps 11,12

cable fly/working2X 60, 60/40 reps 25, 16-15

15 sprints on elliptical this morning with a total of 40mins of cardio time . and 10mins incline walk post training at night.