5/10 training

Tuesday: slight incline db bench + chest supported row: 10x75x10 + 10x50x10

Slight incline banded db chest flyes + lower trap raise: 3x10

Wednesday: walking lunges 2.5 laps around back yard.

Thursday: banded db shoulder press: 4x45x8

Rear delt rows: 3x25x15

Incline lateral raise: 15x8 5 clusters last one amrap

100 reps incline curl + pushdowns 

Db hammer curl + skullcrusher 35x6 5 clusters

Sunday: slight incline db bench + chest supported row: 10x75x10 + 10x55x10

5/3 training

Monday: chest supported row: 5x50x10

+ slight incline db bench: 5x75x10

Slight incline chest flyes: 5x5+bandx10

+ low trap raises: 5x5x10

Thursday: 2 laps back and forth backyard lunges.  This was tough.  Also did some pullups throughout the day.

Saturday; db shoulder press + band: 35x10 3x40x10

Rear delt rows: 3x25x12

Incline lateral raises: 15x5 6 clusters

100 incline curls + pushdowns

Hammer curl & db skull crusher clusters @25lbs 6x5