Workout for Bill

Monday- Pec's, shoulders and tris.
Bench- 2 warm ups x6 reps, then do 3x6 add weight to each set. The last set it should be hard to get 6 reps. Rest 90 seconds between sets.
Flyes- 3x10
Sitting supported Db Shoulder Press- 1 warm up x6 reps, then do 3x6 try to add weight to each set.
Db Laterals- 3x10 Start lite (10-15's) and make sure not to go above parallel.
Tri's- Superset- Close grip tri push ups- 10-12 reps and Tri push downs- 12-15 reps. Do 3 sets.
Abs- crunches 3x15, Denise Austiins- 3x10

Wednesday- Upper back
Pull ups or Pull downs- 4x10
Db single arm support rows- 3x10
Db High pulls (upright rows) 3x8
Barbell curls- 4x10
25 mins of cardio.

Friday- Legs and abs
Leg press- 4x10
Leg curls- 4x10
Calf raises- 3x12
Tread mill- 25 mins.
Abs- crunches- 35 reps, Denise Austins- 25 reps.

Do this for 3 weeks adding weight as needed and then we'll change it up.

Pastor