6/16 Workout

16 Lunges, 8 each leg, 25 lb military press each at bottom of lunge for the first 8, hold the 50 lbs for the last 8
Still holding 25 lbs in each hand, 8 squats with dumbells on shoulder
Dumbbell Rows
All of above x3

Different type of leg press 3x8, 250 lbs

Leg Curl 3x15 lbs (Rehab)
Leg Extension 3x10 lbs (Rehab)
Abduction 3x230 lbs
Adduction 3x180 lbs

1 min ab workout
Crunches x2
Bridges
Side Bridges

Bicep Curls 3x8, 25, 20, 25lbs

6/15 Workout

Dumbbell Press 3x8, 42, 45, 47.5 lbs
Pulldowns 3x8, 150, 165, 165 lbs (could only do 6 on the last one)
Lat Pulldowns 3x8, 130, 140, 130 lbs
Cable Tricep Extensions 3x8 (forgot weight)
1 min ab workout, 15 second rest
Crunches
Bridges
Bicycles, switch real slow at the beginning 15 seconds, increase frequency every 15 seconds
Dips plus hanging knee raises 3x8

6/14 Workout

3x8 Leg Press - 270 lbs
3x8 Calf Raises - 270lbs

16 Lunges, 8 each leg, 25 lb military press each at bottom of lunge for the first 8, hold the 50 lbs for the last 8
Still holding 25 lbs in each hand, 8 squats with dumbells on shoulder
Tricep extensions
All of above x3

3x8 Cable Rows - 150, 165, 195

1 min ab workout
Crunches
Swinging hip bridges
Leg Extension bridges
Ball Rotations

Leg Curl 3x15 lbs (Rehab)
Leg Extension 3x10 lbs (Rehab)
Abduction 3x220 lbs
Adduction 3x180 lbs

10 Minute elliptical