monday-chest, incline, flat bench, 9 sets of flys (incline, pec deck, cable crossovers. run 2 miles
tuesday-back pull ups superset with straight arm pull downs, dead lifts, bent over rows, one arm rows, seated rows. run 2 miles
wednesday-run 1 mile before work, mma training 2 hours(boxing, muay tai, jiu jitsu)
thursday-shoulders overhead press, upright rows, front mid and rear delt isolations, dumbbell shoulder shrugs and behind the back shrugs with bar.
Friday- legs and arms, squats, leg press, leg extensions, hammy curls, calf raises, arms is multiple sets of curls and extensions
saturday- 2 hours mma- boxing muay tai and jiu jitsu. lots of cardio
read the training logs.......