Program....

Day 1

Seated Partial Press - 1x5, 2x4, 2x3, 3x3, 4x1
Trapbar High Pull - 1x5, 2x4, 2x3, 3x3, 4x1
Trapbar Shrug - 1x5, 2x4, 2x3, 3x3, 4x1
Rear Shrug - 1x5, 2x4, 2x3, 3x3, 4x1


1hr walking



Day 2

Partial Squat - 1x5, 2x4, 2x3, 3x3, 4x1
Leg Curl - 1x5, 2x4, 2x3, 3x3, 4x1
Leg Press - 1x5, 2x4, 2x3, 3x3, 4x1
Leg Press Calf Raise - 4x20

1hr walking



Day 3

Partial Bench Press - 1x5, 2x4, 2x3, 3x3, 4x1
Partial Incline Barbell Bench Press - 1x5, 2x4, 2x3, 3x3, 4x1
Dip - 1x5, 2x4, 2x3, 3x3, 4x1
Tricep Psuhdown - 1x5, 2x4, 2x3, 3x3, 4x1
Triecp Over Head Ext -  1x5, 2x4, 2x3, 3x3, 4x1

1hr Walking



Day 4

Parital Deadlift  - 1x5, 2x4, 2x3, 3x3, Sumo Deadlift - 4x1
Trapbar Deadlift -  1x5, 2x4, 2x3, 3x3, 4x1
Trapbar Row - 1x5, 2x4, 2x3, 3x3, 4x1
Med Grip Weighted Chin - 1x5, 2x4, 2x3, 3x3, 4x1
Pulldown - 1x5, 2x4, 2x3, 3x3, 4x1
Cable Row - 1x5, 2x4, 2x3, 3x3, 4x1

1hr Walking



Day 5

Machine Preacher Curl - 1x5, 2x4, 2x3, 3x3, 4x1

Roman Weighted Situps - 4x20
Weighted Side Bends - 3x15
Twists - 2-3mins

Front Plank - 30 sec hold
Left Side Plank - 30 sec Hold
Right Side Plank - 30 sec Hold

Pullthrough - 3x15
Hyperextension - 3x15
Good Morning - 3x15

1hr Walking