Monday Cardio bike

Tuesday With Alex* Wednesday Cardio (bike) + Biceps (hammer curls) + Triceps (one arm extension)

thursday Cardio (bike)

Friday With Alex

Saturday Cardio(bike) Shoulders

Sunday Cardio (bike) + Chest

• While I try to do an hour of cardio everyday with Alex means heavy 2.5 hour workouts mostly with weights . I bench close to 145 lbs ( 3 sets * 8 reps ) these days.