Wednesday
No
Thursday
No
Friday
Chest
Bench press - 4 sets 8 reps
Lateral raise machine (you know the one) - 3 sets 15 reps
Farmer Walk - to failure (can do any day)
Weighted curl machine - 3 sets 12 reps
Ab machine - 4 sets to failure
Saturday
Military press - 3 sets 10 reps
