3 month challenge to myself. Weekly program
* weights to increase as needed goal 2.5 lb increase weekly.

Day 1
Shoulder chest workout.  Select 4 or 5
Iso lateral Shoulder press machine 110 lbs 3 x 8
Reverse inclined bench. 40 lb plus bar 3 x 10
Shoulder hammer machine. 120 lbs 3 x 10
Dumb bell curls 20 lbs. 3 x 10 each arm
Dumb bell flies shoulders. 7.5 lbs. 3 x 6
Dumb bell bench presses. 35 lbs. 3 x 10. Hands facing alternate with turned out
Dumb bell bench presses. 35 lbs. 3 x 10. Hands turned out alternate with facing
Free Motion Cable Rope pull down 27.5 lbs. 3 x 10
Free Motion MMA Cable punch 100 lbs. 3 x 10
Free Motion Cable chest Squeeze / press 60 lbs 3 x 10

Day 2
Cardio 4.5 + miles
1 hrs treadmill
minimum Calorie burn 600 cal best results 900 calories

Day 3.
Back exercise

Cable Machine pull downs. 4 sets of 10. 95 lbs
Cable Machine rows 4 sets of 10 110 lbs
Bar bell curls. 3 sets of 10 40 lbs
Pull ups 3 sets of 10 60 lbs counter weight
Parallel bar push ups. 3 sets of 10 60 lbs counter weight
Rope Wishbone pulls 3 sets of 10. 30 lbs
Rear fly exercise 3 sets of 10. 80 lbs
Chest fly exercise 3 sets of 10. 105 lbs
Add sit ups.

Day 4
Cardio 4.5 + miles
1 hrs treadmill
minimum Calorie burn 600 cal best results 900 calories

Day 5
Leg day
Sit ups inclined 100 4 x 25 decreasing incline
Leg curls 45 lbs. 3 x 10
Leg extensions 90 lbs. 3 x 10
incline leg press. 160 lbs. 3 x 10
Seated calf machine 45 lbs 3 x 10
Adjustable Smith machine bench back press. 80 lbs 3 x 10

4.6 miles 930 calories 1 hour.

Day 6

Free motion machine
Bicep back curls lateral set 3. Vertical set 9. Face in on exercise ball. Weight 30 lb. 3 x 10
Tricep back extension lateral set 3. Vertical set 9. Face out on exercise ball. Weight 30 lb. 3 x 10
Core back pulls lateral set 3. Vertical set 9. Face out on exercise ball. Weight 30 lb. 3 x 10

Lateral set 2. Vertical set 1. Face in. Weight 50 lbs 3 x 10. Pull down
Lateral set 8. Vertical set 1. Face in. Weight 50 lbs 3 x 10. Cross overs.
Lateral set 8 Vertical set 4. Face out. Weight 60 lbs 3 x 10. Close arms.
Lateral set 8. Vertical set 5. Face in. Weight 100 lbs 3 x 10. Punches
Planks. 60 sec. 3. Sets of 10.
Push ups 3 x 10.