Feel free to add anything. Any tips?

ALL DAYS 20-30 min of recumbent bike

Day 1: CHEST - Cardio: "Sprinting first thing in the mornings"

Incline barbell press. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure @ 8-10 reps, 3 seconds to raise & lower weights on all absolute failure sets.

Dumbbell bench press. Same sets

Dumbbell Fly. 1 set 15 reps, 1 set absolute failure

Weighted Dips. 1-2 sets to absolute failure

Military Pushups. 1 sets to absolute failure

Wide Pushups. 1 set to absolute failure

Day 2: BACK -
Mixed Grip Pull Ups. 2 sets absolute failure

Wide grip front pull ups. 3 sets Max reps

Barbell bent over row {Shoulder width} 1 set 12 reps, 1 set 8 reps, last set absolute failure

SEATED Cable row. 1 set 15 reps, 1 set absolute failure

Day 3: Abs - Cardio "45 min jogging/walking"
Push Ups. 1 set to absolute failure
Dive Bomber push ups. 1 set absolute failure
Elevated side bridge. 3 sets 45 seconds each
Wacky Jacks 30-60 seconds

Medicine ball crunches 4 sets 20 reps

Medicine ball leg raise 4 sets 20 reps

Lying crunches. 2 sets 30 reps

Hanging leg raise. 3 sets 30 reps

Lying side crunch. 3 sets 15-20 reps each side

Machine crunch w/weight. 1 set 10-15 reps

Weighted Mason twist. 40+reps

Day 4: Shoulders -

Barbell shoulder press front. 1 set 20 reps, 1 set 8 reps, 1 set absolute failure

Barbell Shrug. Same sets/reps

Dumbbell Side lateral. Same sets

Dumbbell rear lateral. 1 set 15 reps, 1 set to absolute failure

Military press. 1 set absolute failure

Day 5: BICEPS & Triceps:) Cardio "Sprinting in the morning"
Before workout stretch. Twisting kickbacks w/abduction. 12 reps

Zottman Curls. 3 sets, 8 reps, 1 set to absolute failure

Standing barbell curl. 1 set 20 reps, 1 set 8 reps, 1 set absolute failure

Preacher curls. 1 set 15 reps, 1 set absolute failure

Crouching Cohen curls. 1 set 8 reps

Incline dumbbell curl. 1 set absolute failure, 1 set 8 reps

Lying triceps press w/EZ bar. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure

Triceps push down straight bar. 1 set 15-20 reps, 1 set absolute failure

Triceps push down w/rope. 1-2 sets to absolute failure

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

Day Six: OFF DAY! PIZZA, Almonds, BEER & Football

Day 7: LEGS:
Double leg verts. 2 sets 10 reps
Single leg broads. 2 sets of 8 each leg
Single leg verts. 2 sets 5 reps ea leg
Dumbbell lunges. 4 sets of 8-10 reps per leg
Unweighted calf raises pigeon toed. 2 sets of 20

Free barbell squat, or smith machine. 1 set 20 reps, 1 set 8 reps, 1 set to absolute failure.

Leg Press. 1 set 15 reps

Barbell lunge. 1 set 8 reps, or absolute failure

Leg extensions. 1-2 sets to absolute failure {15 reps}

Stiff leg dead lifts. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure

Lying leg curls. 1 set to absolute failure

Standing calf raises. 1 set 20 reps, 1 set 15 reps, 1 set "weighted" to failure

Day 8 CHEST. Same as day 1

Day 9 Abs. Same as day 3. Sprinting first thing in the morning

• REPEAT, with High pulls, and Front swats... Snatch grip jump shrugs, and Push presses all 3 sets of 6-10 resting 60-90 seconds. & Dumbbell pull overs on back days, 4 sets of 10 reps mixed in. Reducing range of motion w/boards or towel on bench press, also adding bands anchored to weights on the floor. And lightly weighted set to failure after each. Pushup test 1 minute, & 20 mile hike w/80 pound ruck at least once per month...