Sundays and Tuesdays work out

Sunday
Arnold Press
45x10/10
40x10/10
30x10/10
Side Raises
30x10/5
20x5
Lat Pull Down
42.5x15
50x15/15
60x10/10
70x5/5
Cable Flys
30@4 sets of 10
Pully Rows
70x10/10/10
Rehab
Wall Squats
3 sets of 15
Ball work
2 sets of 10

Tuesday
Super Set
sit ups x 2sets of 30
In and out leg 2sets of 30
Leg raises 2 sets of 30
Bench
barx12/12
135x3
225x3
275x2
300x3 PR for reps
275x5
245x5
225x4
135x5
Close Grip
barx15
95x20
115x20
Ez Curls
40x15/10
20x10/10