[themaster2981]

22nd Sep 12 (Commencement of 5th week)

1. Full body stretch

2. Light Cardio

3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*10 reps, 1*35 lb*8 reps, 1*40 lbs*7 reps 1*45 lbs*4 reps (8 sets)

4. DB Goblet Squats 1*15 lbs*15 reps, 1*20 lbs*10 reps 1*25 lbs*7 reps 1*25 lbs*7 reps 1*30 lbs*8 reps (5 sets)

5. DB Stiff Legged DL - 1*15 lbs*20 reps 1*20 lbs*15 reps 1*25lbs*10 reps 1*25 lbs*8 reps 1*30 lbs*5 reps (5 sets)

For Endurance (Post Lifting)

1. 3 mins high speed elliptical trainer

(1 min break)

2. 3 mins high speed treadmill

Cool down