This week's workout

I've been asked to show my workouts for this week.  This is my planned workouts for the next week if any of you are dumb enough to try it out. 

You will note these workouts do not include any crunches, planks, or accessory exercises…  they get done several times during my Pilates and stretching routines.  These workouts are not the only thing I do, just the main part.

And eating wise… My diet is everything.     

Workout1 (Sunday-LEGS)

Ss1 (5 sets, 20 reps)

            Jefferson Squats (light)

            Butt Busters

Ss2 (10 sets, 20 reps)

            Leg Press

            Calf Press

Ss3 (10 sets, 20 reps)

            Leg Curl

            Hip Ab

Ss4 (10 sets, 20 reps)

            Leg extension

            Hip Ad

Squats (Ramp up 5x10, close with drop sets)

Walking Lunges x100-weighted

Workout2 (Monday-Chest/Arms)

Bench Press (Ramp up 5x5 sets)

Ss1 (10x10)

            Dumbbell Press (10x10

            Dumbbell Incline Press

Ss2 (10x20)

            Triceps Kickbacks

            Alt Incline Bicep Curl

Ss3 (5x10)

            Skull Crushers

            Preacher Ez Curl

Ss4 (5x10)

            Cable Machine Triceps Press downs

            Barbell Front Raise

Ss5 (5x10)

            French Press

            Reverse Curl

Workout3 (Wednesday-Back)

Dead lift (ramp up 5x5 sets)

Straight leg dead lifts (ramp up 5x5 sets)

Pull ups (to failure 10 sets)

Bent over rows (5x20)

Reverse Fly (10x20)

Lat pull down (5x20)

Back Extension Machine (3x20)

Ss1

            Straight Arm Front Lat Pulldown 10x20

            Trap Shrugs 10x20

Workout4 (Friday-Shoulders)

Ss1 (5x10)

            Dumbbell overhead Press

            Dumbbell Lateral Raise

Ss2 (5x20)      

            Dumbbell Fly

            Dumbbell Reverse Fly

Cable Fly (5x20)

Cable Reverse Fly (5x20)

Cable Front Raise (3x20)

Cable Upright rows (3x20)

Ss3 (5x10)

            Wrist Curls

            Reverse Wrist Curls