Day 1 Chest and Arms
3x10 bench
3x10 flys
3x12 tricep push downs for each hand
3x10 skull crushers
3x 7-7-7 half up, half mid up, full curls
Single arm dumbell curls
Some variation of an incline bench with dumbbells or barbell

Day 2
Core/ Running
We just do whatever we see other people doing for core really, a lot of planks/ side planks
leg raises with our backs on the floor
sit ups ect ect (definitely could use some killer exercises here)
20-30 mins HIIT

Day 3 Legs
5x10 squats
3x15 calf raises
3x12 leg extension
3x12 leg curls
3x5 each leg dumbell lunges
sometimes single leg leg press
then we do some inner/outer hip stuff on a multi hip machine

Day 4 Back and shoulders and running
3x12 Wide lat pulldowns
3x 12 sitting rows
3x 12 shoulder superset (front side vertical)
3x10 military press
3x 1 min holding dumbells in a shoulder shrug position
3x12 upright rows
Also 3x12 of what ill call a scorpion where you lock your feet in and lay facing the ground and lift your torso upwards
All this followed by HIIT

Day 5 Power lifts
Hang Cleans
Dead lifts
(could use some more stuff to do on this day)

Day 6 option HIIT

Let me know what you guys think and what we can add to this stuff.

Also does anyone have a suggestion for some moderately priced headphones that are good for running and generally staying in your ears?

3 on 1 off, run on your off days, low impact, light cardio on workout days

light cardio before or after the workout? Also I feel like we dont ever do any lifts to work the inner chest. What are some inner chest exercises to do?

supposedly no such thing, muscle fibres run horizontally so it's impossible to target the inner chest.

i like to do it before, but that's just me.

do a machine fly with a controlled range of motion and just use mmc man, best you'll get

Md5 hash

you should target the bicep peak before adventuring into the inner chest

i think its stupid

fixt