Workouts week of 5.12
5.13 Pull / Run
Pull downs 4x20,12,8,8
Hammer strength high row 4x8,8,6,8
Cable row 4x12 (double drop set on last set)
Cable pull over superset one arm cable reverse fly 3x8
Back extension 2x15
Static back ext holds 2x90 seconds
Trap 3 raise 2x10
Db curls 4x15,15,6,6
QL extension 2x8
PM: Run
10k easy pace
5.14 Push
Dips 3x15
Incline bench 4x10,10,6,6
Machine flat press 4x10 (3 second negative, 2 second pause each rep)
Shoulder press superset side raises 3x10
Machine fly superset side raises 4x10
Single arm tricep extension 4x12
5.15 Lower&Core / Run
Split squats 5x10
RDL 4x10,8,6,6
Cable hip flexor raise 4x10
Hip addiction superset hip abduction 4x10
Tibialis calf raise 4x10
PM: Run
6.5miles easy pace