Vegan Bodybuilding & Fitness

1/16
5.5 mile run
stretch
4 X12 chest, shoulder, tri

shoulder press
bench press
incline flys
side raise
front raise
tri dip
glute raise
bosu crunch
bosu ab extension
left lift

Jan 17th Tuesday
Legs, 4 X12 sets
warm up
barbell squats
bb stepups
db walking lunges
bb deadlifts
db calf raises
hamstring curls
glute raises
reverse crunches
Russian twists

Jan 18th
Ran 5.5 miles
stretch
Back & Bi, 4 X 12
upright rows
pull ups
preacher curls
db bent over rows
stiff arm lat pull
high rows
glute raises
ab extension
db situps

Jan 19 Thursday
Ran 8 miles
stretch
Chest, Shoulders, Tri, 4 X 12
Bench press
shoulder press
incline fly
side raise
shoulder scaption
weighted tri dips
glute raises
bicycle crunches
ball crunches

Legs, 4 X 12s
warm up
bb squats
bb step ups
bb deadlifts
db calf raises
db walking lunges
hs curls
glute raises
db russian twists
bosu ab extensions

Jan 21st
Back & Bi, 4X12, warm up
pullups
chinups
t-bar row
preacher curls
lat pulls
stiff arm lat
glute raises
ball crunches
ab extensions
Ran miles
stretch

Jan 22 Sunday
Warm up
Chest, Shoulder, Tri, 4X12
BB Decline chest prest
DB flys
shoulder press
rope tris
tricep press down
rear delt flys
glute raise
ab extensions
captains chair obliques

Ran 5 miles
stretch

Monday, Jan 23rd
Ran 5.5 miles
stretch

Jan 24 Tuesday
Ran 5.5 miles, stretch
Legs, 4X12
db walking lunges
close db squats
db single leg dead lifts
bb steps ups
bosu hs curls
glute raises
db calf raises
ab extensions

Jan 25 Back & Bi
4X12 sets
Shoulder press
pull ups
bent over bb rows
stiff arm lat pulls
bicep curls
Bent over delt flys
ball crunches
glute raises
db situps
bicycle crunches

Thursday, Jan 26th
Ran 5.5 miles
stretch
Chest, Shoulders, Tri, 4 X12
db Arnold press
bb bench press
weighted tri dips
front raise
side raise
db incline fly
glute raise
ball crunch
reverse crunch

1/27/12 Friday
Legs, 4 X 12
db walking lunges
barbell squats
barbell step ups
barbell deadlifts
db calf raises
ball hs curls
leg lifts
glute raise
db russian twists
bosuab extensions

Saturday, Jan 28th
3 hour trail run

1/29/12 Sunday
Ran 5.5 miles
stretch
Back & Bi, 4 X12
bb upright row
bent over bb rows
preacher curls
stiff arm lat pull
high rows
db rows
glute raises
bosu crunches
db crunches

1/30/12
Ran 5.5 miles
stretch
Chest, Shoulders, Tri, 4 X 12
bb shoulder press
bb bench press
weighted tri dip
db tri kickback
db front raise
glute raises
ab extensions
bicycle crunches