Old School Strength Training

This work out it is from a guest, Don. 
Here is his workout. 

Everything is 3 sets of 10, more on last set if possible
 
Monday – chest and triceps
Bike level 5 for 20 minutes
Flat bench press 
Inclined bench press 
Dumb bell flat bench press 
Overhead rope pull down (machine) for triceps 
Mule kicks (face down perpendicular to floor, one knee on bench, straighten arm to rear) triceps 

Tuesday – back and biceps
Bike level 5 for 20 minutes
Dual pulley pull down for lats
Curls with dumb bells, ready to switch to w-shaped barbell
Row Rear Delt machine
Back extension machine
Hammer curls (barbells turned vertically instead of horizontally)

Thursday – Legs and shoulders
Bike level 5 for 20 minutes
Squats with barbell
Front shoulder raise with dumb bells
Overhead press with dumb bells (sitting straight up)
Side flys with dumb bells

Friday – Calves, forearms and stomach
Bike level 5 for 20 minutes
Calf raise with dumb bells in each hand
Forearm curls with dumb bells
Crunches (currently up to 3 sets of 20)
Reverse forearm curls with dumb bells


THANKS DON!

Let's Get Healthy,
Coach TIA