Friday I worked out:
Dumbbell Rows
Pull-Downs
Shrugs
Hyperextensions
Incline Dumbbell curls
seated calf raises
calf Presses
and did 15 minutes of cardio
Saturday
Crunches
Leg Raises
Oblique Crunches
Incline DB Presses
Incline Flyes
Pec Deck
Shoulder Presses
DB Lateral Rasises
DB Presses
Tricep Extensions
Tricep Pushdowns
trying to get my running up so i did
5 min warm up
5 min at 5.0
2 min at 3.5
5 min at 5.2
2 min at 3.5
10 min at 5.2
3 min at 3.2
It was a hard workout but felt good. I think i want to only lift 5 days a week though and I think i will just do legs once a week but hit pretty hard.