Workouts week of 4.28
4.30 Pull / Run
Pull downs 3x15,12,8
Weighted pull ups 3x6
Hammer strength row 5x8
Back extension 3x15
Reverse fly machine 3x12
Cable pull over 3x15
Db curls 4x12
PM Run
5 miles easy pace
5.1 Push / Run
Dips 3x15
Db bench 4x10,8,8,8
Hammer strength incline press 3x10
Hammer strength shoulder press 3x10
Side raises 3x15
Db chest fly 3x10
PM Run
5 miles easy pace
5.2 Lower / Core
Split squats 4x10
Nordic hamstring curl on glute/ham machine 4x8
QL extension on back extension 4x8
Hip abductor machine 4x20,20,10,10
Cable Hip flexor raise 4x10
Leg press 3x10
Tibialis calf raise 3x10
5.3 Run
5k easy run