Aaron’s Workout Monday-  Warm-up w/ push-ups and stretching Pull-ups- 4x10 Dips- 4x10     Bench press- 4x20     Cable machines         Tricep press w/ straight bar- 4x20         Tricep press w/ rope- 4x20         Hammer curl w/ rope- 4x20         Bicep curl w/ straight bar- 4x20         Wide grip Lat pull downs- 4x20         Seated rows- 4x20     Free weights         Butterflys- 4x20         Shruggs- 4x20 “at the end of each set hold at the top for 20 sec.”         Aaron’s dumbbell shoulder press- 4x40     ABS- your choice Tuesday-     Warm-up w/ stretching and air squats     Squat- 4x20     Leg press- 4x20     Leg extensions- 4x20 “on the last rep of each set lock your legs and hold full extension for 20 sec.”     Leg Curls- 4x20     Calf raises- 4x20 “at the end of each set hold at the top for 20 sec. then hold at the bottom for 20 sec.”     Kick backs-4x20 each leg-      Abs- Your Choice Wednesday-     ABS ONLY!!!!! Thursday-     Warm-up w/ push-ups and stretching Pull-ups- 4x10 Dips- 4x10     Bench press- 4x20     Incline press- 4x20     Cable machines         Tricep press w/ straight bar- 4x20         Tricep press w/ rope- 4x20         Hammer curl w/ rope- 4x20         Bicep curl w/ straight bar- 4x20         Cable fly- 4x20 “last rep hold at eye level and squeeze for 20 sec.”     Free-Weights         Dumbbell flys- 4x20         Brain Crushers- 4x20         Standing military press- 4x20         Crazy 8’s     ABS- Your choice Friday- Warm-up w/ stretching and air squats     Squat- 4x20     Leg press- 4x20     Leg extensions- 4x20 “on the last rep of each set lock your legs and hold full extension for 20 sec.”     Leg Curls- 4x20     Calf raises- 4x20 “at the end of each set hold at the top for 20 sec. then hold at the bottom for 20 sec.”     Kick backs-4x20 each leg-      ABS- Your choice SATURDAY- REST….. If you have to do something WALK on the trendmill SUNDAY- REST….. If you have to do something WALK on the trendmill