4 marathons, 4 half marathons, 40 years.

WEEK 10 Remember nobody can steal your progress and in order to achieve your goals you just have to keep showing up. Workout 1: Chest, triceps Legs Bench Press 4 sets,  6-8 reps Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps Cable Crossover (High Pulley) 3 sets, 6-8 reps Close Grip Bench Press 3 sets, 4-6 reps One-Arm Overhead Cable Tricep Extension (low Pulley) 3 sets, 8-12 reps Tricep Pressdown 3 sets, 8-12 reps Standing Calf Raise 4 sets, 8-12 reps Seated Calf Raise 4 sets, 8-12 reps Workout 2: Back, Arms, Abs Dumbbell Row 4 sets,  6-10 reps Wide Grip Lat Pulldown 3 sets,  6-10 reps Straight-Arm Pulldown 4 sets, 6-10 reps Seated Cable Row (close) 3 sets, 6-10 reps Barbell Curl 4 sets, 6-10 reps Incline Cable Curl 3 sets, 10-12 reps Concentration Curl 3 sets, 10-12 reps Smith Machine Hip Thrust 4 sets, 6-10 reps Cable Brunch 4 sets, 10-12 reps V-ups 3 sets, As many rep

WEEK 9 Next week is deload week! Which means the workouts will be very light and easy Workout 1: Chest, Abs, Cardio Dips 4 sets,  6-10 reps Bench Press 4 sets,  6-10 reps Close Grip Bench Press 4 sets, 6-10 reps Incline Bench Press 3 sets, 6-10 reps Cable Crunch 4 sets, 10-12 reps Hanging Leg Raise 4 sets, 10-12 reps Cardio 20-45 minutes, Run, StairMaster or Rowing Workout 2: Shoulders, Legs, Cardio Barbell Shoulder Press 3 sets,  6-10 reps Lateral Dumbbell Raise 3 sets,  6-10 reps Squat 4 sets, 6-10 reps Deadlift 3 sets, 6-10 reps Leg Press 3 sets, 6-10 reps Standing Calf Raise 4 sets, 10-12 reps Cardio 20-30 minutes, Run, StairMaster or Rowing Workout 3: back, Traps, Biceps, Cardio Barbell Bent Over Row 4 sets,  6-10 reps Seated Cable Row 3 sets, 6-10 reps Barbell Shrug 4 sets, 6-10 reps Barbell Curl 4 sets, 6-10 reps Dumbbell Hammer

WEEK 8 Let’s keep going! Workout 1: Chest, Abs, Cardio Dips 4 sets,  6-10 reps Bench Press 4 sets,  6-10 reps Close Grip Bench Press 4 sets, 6-10 reps Incline Bench Press 3 sets, 6-10 reps Cable Crunch 4 sets, 10-12 reps Hanging Leg Raise 4 sets, 10-12 reps Cardio 20-45 minutes, Run, StairMaster or Rowing Workout 2: Shoulders, Legs, Cardio Barbell Shoulder Press 3 sets,  6-10 reps Lateral Dumbbell Raise 3 sets,  6-10 reps Squat 4 sets, 6-10 reps Deadlift 3 sets, 6-10 reps Leg Press 3 sets, 6-10 reps Standing Calf Raise 4 sets, 10-12 reps Cardio 20-30 minutes, Run, StairMaster or Rowing Workout 3: back, Traps, Biceps, Cardio Barbell Bent Over Row 4 sets,  6-10 reps Seated Cable Row 3 sets, 6-10 reps Barbell Shrug 4 sets, 6-10 reps Barbell Curl 4 sets, 6-10 reps Dumbbell Hammer Curl 4 sets, 10-12 reps Reverse Grip EZ bar curl 4 sets,