Wed 20 mins, Fri 20 mins, Mon 20 mins wed 10 mins stepmill
6/15
Leg extension 5x10
Leg press 8x10
Standing abs 6x8
Leg curl 6x6
Reverse hypers 3x10
6/17
Mix day
Dumbell rear delts 5x8
Pulldowns 8x10
Medium stance leg press 6x8
Bench press 5x12
Leg curl 5x8
Ab work 6x8
6/20
One arm kb stability ball press
Bench 8x6
Pull downs two kinds 8x8 each
rear delts on pec deck 6x10
curls 5x8
pushdowns 5x10
6/22
Ab swing out on suspension straps 5x6
Reverse hypers 4x12
Rack pulls 5x5
Wide stance leg press 5x25
Leg extension 5x10
Reverse hyper 1x25