Day 35

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 34

Shoulders
Shoulder Press 40x10, 45x10, 50x7
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 25x10, 25x10
Front Raise 20x10, 25x10, 25x10
Upright Row 50x10, 70x10, 70x9
Shrug Machine 180x10, 270x10, 270x10, 180x30
Shoulder Press Machine 45x10, 50x8, 50x4
L Lateral Raise 20x10, 25x10, 25x10
Dumbbell Curls 25x10, 30x10, 30x9
Barbell Curls 40x10, 50x10, 60x10
Shoulder Burnout 8lbs
Abs

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 33

Rest

Day 32

Rest

Day 31

Back
Rows 115x10, 125x10, 130x10
Back Flys 20x10, 25x10, 25x10
One Arm Row 55x10, 60x10, 60x10
Lat Pulldowns 90x10, 90x10, 100x8
Standing Pulldowns 30x10, 40x10, 50x7
Seated Row 100x10, 115x10, 130x8
High Rows 45x10, 70x9, 70x6
Deadlift 165x10, 185x10, 195x10

Cardio
Hike (Rancho San Antonio) - 2hrs, 5miles

Day 30

Chest
Incline Dumbbell 50x10, 55x10, 60x8
Incline Flys 30x10, 35x10, 35x7
Bench 115x9, 135x6, 115x8
Flys 25x10, 30x10, 30x6
Iso Incline Machine 45x8, 45x5, 45x5
Fly Machine 70x10, 80x10, 80x10
One Arm Kickbacks 17.5x10, 20x10, 20x10
Skullcrushers 40x10, 40x10, 50x5

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 29*

Week 4 Pictures


Cardio
Jog (Campbell Community Center) - 20min 1.5miles

Day 28

Shoulders
Shoulder Press 40x10, 45x10, 50x6
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 25x10, 30x6
Front Raise 20x10, 25x10, 25x10
Upright Row 50x10, 60x10, 70x8
L's 25x10, 30x10, 30x8
Barbell Shrugs 115x10, 165x10, 215x10, 235x7, 115x40
Rotating Shoulder Press 30x10, 30x10, 30x10
L Lateral Raise 20x10, 20x10, 20x10
Dumbbell Curls 25x10, 30x10, 30x7
Barbell Curls 40x10, 50x10, 50x10
Abs

Day 27

Cardio
Hike (Rancho San Antonio) - 1hr, 2miles
Jog (Campbell Community Center) - 20min, 1.5miles