Shoulders and Chest

warmup: 5min
------------
flat dumbell press with raise presses
1.12 press / 10 raise presses
2.8-10 press / 10 raise presses
3.6-8 press / 8 raise presses
4.4-6 press / 8 raise presses
--------------
military dumbell press with incline hammer press alternating
1. 12 press/ 7 each hammer
2.10 press/ 6 each hammer
3.8 press/ 5 each hammer
4.8 press/ 4 each hammer
--------------
hammer decline with plate raises
1. 10 hammer/ 10 raises
2. 8 hammer/ 10 raises
3. 7 hammer/ 8 raises
4. 6 hammer/ 8 raises
-------------
shoulder shrugs with flat flys
1.18 shrugs / 12 flys
2.15 shrugs / 10 flys
3.12 shrugs / 8 flys

chest and back

warmup: cardio 5min
-----------------
bench press with hammer strength rows
1. 20 bench/ 25 rows
2. 8 bench/ 10 rows
3. 6 bench/ 8 rows
4. 4 bench/ 7 rows
5. 2-3 bench/ 6 rows
6. 15 bench/ 20 rows
-----------------
alternating hammer wide chest with alternating cable lat pulls
1. 10 each wide chest/ 12 each lat pulls
2. 8 each wide chest/ 10 each lat pulls
3. 7 each wide chest/ 9 each lat pulls
4. 6 each wide chest/ 8 each lat pulls
5. 5 each wide chest/ 7 each lat pulls
6. 4 each wide chest/ 6 each lat pulls
------------------
high cable flys with low rows
1.20 flys / 20 rows
2. 5 holds / 5 holds
3. 3 holds / 3holds

legs and abs

warmup: cardio 5min
------------
leg extensions with hanging leg swings
1. 25 extensions/15 swings
2. 10 extensions/12 swings
3. 8 extensions/12 swings
4. 6 extensions/10 swings
5. 4+ hold extensions/10 swings
6. 3 holds extensions/8 swings
7. 20 extensions/8 swings
----------
leg curls standing with arm swings
1. 10 each curls/ 15 swings
2. 8 each curls/ 15 swings
3. 6 each curls/ 15 swings
4. 4+ hold each curls/ 15 swings
5. 3 holds each curls/ 15 swings
6. 15 each curls/ 15 swings
--------------
calf raises 300
crunches 300

arms

Shoulder warmup:
- plate raises 50
- plate around the head 75
- cable side raises 30 each
----------------
straight bar drops with weighted dips
1.4, 6, 8 bar curl /8, 10 dips
2.3,5,7 bar curl /6, 8 dips
3.2,4,6 bar curl /4,6 dips
4.1,3,5 bar curl /3,5dips
---------------
skullchrusher routine with easy curl routine
- 42 reps total (7high,7med,7low-skulls) and ( 21's on curls) quick transition
-4 times through
------------
high cable curls  front with kickbacks
1.8 each cable curl / 8 each kickbacks
2.7 each cable curl / 7 each kickbacks
3.6 each cable curl / 6 each kickbacks
------------
pushdowns with high cable side curl
1. 12 pushdown/ 10 each curl
2. 10 pushdown/ 8 each curl
3. 8 pushdown/ 6 each curl
-----------

* if time 50 pushups close grip / 50 heavy hammer curls

back and chest

warmup: 200 abs, 100 pushups
------------
incline dumbell with lat pulldown and reverse flys while waiting
1.20 incline/15 reg lat/10 flys
2.10 incline /8 wide lat/10 flys
3.6-8 incline/8 close lat/10 flys
4.4-6 incline/8 behind reg lat/10 flys
5.2-4 incline/6 reg lat/10 flys
6.4+hold incline/6 wide lat/10 flys
7.6+hold incline/6 close lat/10 flys
8.8+hold incline/6 behind reg lat/10 flys
9.3 holds incline/4 reg lat/10 flys
10.2 holds incline/15 wide lat/10 flys
11.15 incline/15 close lat/10 flys
12.20 incline/15 behind reg lat/25 flys

legs and back

warmup: stairs 5min
------------
low t-bar rows with deadlifts
1.12 t-row / 10 deads
2.10 t-row / 8 deads
3.8 t-row / 8 deads
4.6-8 t-row / 6 deads
-------------
squats with pullups
1.15 squats / 15 pulls
2.8-10 squats / 12 pulls
3.6-8 squats / 10 pulls
4.4-6 squats / 8 pulls
-------------
leg curls with hi wide grip rows
1.35 curls / 10+hold rows
2.8 curls+hold / 8+hold rows
3.6 curls+hold / 6+hold rows
4.4 curls+hold / 35 rows
--------------
hanging leg swings 65
back extensions 100

Chest and Arms

Warmup - cardio 5min
-----------------
decline press bar with back against wall easy curls
1.15 decline / 12 curls
2.12 decline / 10 curls
3.10decline / 8 curls
4.8 decline / 6 curls
5.6 decline / 4-6 curls
---------------
smith flat bench with standing overhead tri extensions
1.10 flat/15 ex
2.8 flat/15 ex
3.8 flat/12 ex
4.6 flat/12 ex
5.4 flat/10 ex
---------------
rountine 12s to 6s
- incline tri cable pushdown
- close grip pushup
- straight bar cable curl
---------------
- incline machine 50 (heavy)
- machine crunches 200

Back and Chest

Warmup: cardio 5min
------------------
dumbell flat with plate shrugs
1.10 flat/ 20 shrugs
2.8 flat/ 20 shrugs
3.6 flat/ 20 shrugs
4.4+hold flat/ 20 shrugs
5.3+hold flat/ 20 shrugs
------------------
incline flys with high close grip rows (cable)
1.12 flys / 10 rows
2.10 flys / 8 rows
3.8 flys / 8 rows
4.8 flys / 6 rows
-----------------
wide chest hammer with low cable rows
1.20 wide chest / 10 each arm
2.8 wide chest / 8 each arm
3.4-6 wide chest / 6 each arm
----------------
pec dec with plate shrugs
1.15 pec dec / 18 shrugs
2.10 pec dec / 18 shrugs
3.25 pec dec / 18 shrugs

Legs

warmup:
-dumbell squat swings 50 each arm
-100 lunges
----------------
smith squat to press
1.20
2.18
3.15
4.12
5.10
----------------
leg press with dumbell shoulder raises
1.10 press/ 12 raises
2.8 press/ 12 raises
3.6 press/ 12 raises
4.6 press/ 12 raises
-----------------
leg curls with leg swings
1.20 curls/ 20
2.15 curls/ 20
3.12 curls/20
----------------
rope crunches with sprints
10 mins
45 sec sprint / 25 crunches

arms

warmup: shoulders
-75 swings
-75 high cable crosse
-35 each arm front raises
-------------
weighted dips with straight bar curls
1.10 dips / 10 curls
2.8 dips / 8 curls
3.8 dips / 8 curls
4.6 dips / 8 curls
-------------
skull crushers with rope curls
1.10 skulls - 10 press / 15 curls
2.8 skulls - 12 press / 15 curls
3.8 skulls - 15 press / 12 curls
4.6 skulls - 20 press / 12 curls
-------------
preacher hammer machine with wide grip pushdown
1.10 preacher/ 12 pushdown
2.8 preacher/ 10 pushdown
3.6 preacher/ 8 pushdown
------------
front facing cable curls with rope extensions
1.12 curls/ 12 ext
2.10 curls/ 10 ext
3.8 curls/ 8 ext

back and chest

warmup : 200 abs
--------------
bench press with pullups
1.12 bench / 12 pullups
2.10 bench / 10 pullups
3.8 bench / 8 pullups
4.6 bench / 8 pullups
5.4 bench / 6 pullups
---------------
t-bar row with incline dumbells
1.12 row / 10 incline
2.10 row / 8 incline
3.8 row / 6 incline
4.6 row / 6 incline
----------------
pullovers with back extensions
1.15 pullovers/ 20 back ex
2.12 pullovers/ 15 back ex
3.10 pullovers/ 12 back ex
---------------
decline press with shrugs
1.10 decline/12 shrugs
2.8 decline/10 shrugs
3.6 decline/10 shrugs

friday: tris and flys

warmup: 5min
---------------
close and wide grip pushdown cable (50 each)
---------------
smith close grip press (100)
--------------
overhead cable extensions (50)
--------------
mid cable flys (50)
-------------
incline d-bell flys (35)

wednesday: leg and shoulders

warmup: stairs 5min
------------
kettlebell swings 50 each arm (squat to swing like a front raise)
------------
military dumbell press with leg extension
1.8 military/8 extensions
2.8 military/8 extensions
3.6 military/6 extensions
4.6 military/6 extensions
5.4 military/4 extensions
-------------
300 walking lunges (weighted preferably)
100 each arm cable side raises (this is break for lunges)
-------------
smith squat to military press (one motion)
50

tuesday:chest and tri's

warmup:5min cardio
------------
smith flat bench with hammer dips
1.10 bench / 10 dips
2.8 bench / 10 dips
3.8 bench / 8 dips
4.6 bench / 8 dips
5.6 bench / 6+hold dips
6.4 bench / 6+hold dips
-----------------
smith incline with high skullcrushers
1.8 incline/ 10 skulls
2.8 incline/ 10 skulls
3.6 incline/ 8 skulls
4.6 incline/ 8 skulls
5.4 incline/ 6 skulls
6.4 incline/ 6 skulls
----------------
hammer wide chest with rope pushdowns
1.12 hammer/ 12 pushdowns
2.12 hammer/ 12 pushdowns
3.10 hammer/ 10 pushdowns
4.10 hammer/ 10 pushdowns
5.8 hammer/ 8 pushdowns
6.8 hammer/ 8 pushdowns
----------------

asif-250 pushups

Monday:back and biceps

warmup: light cardio 5min
------------
lat pulldown close grip with straight bar curl
1.12 pulldowns/10 curls
2.10 pulldowns/8 curls
3.6-8 pulldowns/6 curls
4.4-6 pulldowns/6 curls
------------
dumbell deadlifts with high cable curls
1.8 deadlifts/12 curls
2.8 deadlifts/10 curls
3.6 deadlifts/8 curls
4.6 deadlifts/8 curls
-------------
smith shrugs with low cable front curls
1.8 shrugs/10 curls
2.8 shrugs/10 curls
3.6 shrugs/8 curls
4.4 shrugs/8 curls
--------------
cable lat pulldown (wide alternating grip) with preacher curl negatives
1.7 pulldown each/ 3 negs
2.6 pulldown each/ 3 negs
3.5 pulldown each/ 2 negs
4.4 pulldown each/ 2 negs

friday: flys and tris

warmup: cardio 5min
-------------
flys routine 10 to 5s (cables)
-high flys
-med flys
-low flys
--------------
tricep routine 10-5s single arm cables
-pushdown
-reverse pushdown
-overhead
----------------
100 pec dec
---------------
200 machine abs

wednesday:legs and tris

warmup stairs 7min
--------------------
smith deep squats (light weight) up to tip toes
1.15 smith / 25 tricep cable extensions
2.15 smith / 20 tricep cable extensions
3.15 smith / 18 tricep cable extensions
4.18 smith / 18 cable overhead extensions
5.18 smith / 20 cable overhead extensions
6.18 smith / 25 cable overhead extensions
7.20 smith / 25 cable reverse grip extensions
8.20 smith / 20 cable reverse grip extensions
9.20 smith / 18 cable reverse grip extensions
10.22 smith / 15 skullcrushers
11.22 smith / 15 skullcrushers
12.22 smith / 15 skullcrushers
13.12 smith / 15 overhead d-bell extensions
14.12 smith / 15 overhead d-bell extensions
15.12 smith / 15 overhead d-bell extensions

tuesday:chest and shoulders

warmup: light cardio 5min
--------------
decline bench with seated arnold presses
1.15 decline/ 15 arnolds
2.18 decline/ 18 arnolds
3.20 decline/ 20 arnolds
4.20 decline/ 20 arnolds
--------------
incline bench with high cable crosses
1.15 incline/ 20crosses
2.18 incline/ 20crosses
3.20 incline/ 20crosses
4.20 incline/ 20crosses
---------------
dumbell barebell press with reverse flys (fast)
1.12 press/ 10 flys
2.12 press/ 10 flys
3.10 press/ 8 flys
4.10 press/ 8 flys
5.8 press/ 8 flys
6.8 press/ 8 flys
7.6 press/ 6 flys
8.6 press/ 6 flys

monday:back and biceps

warmup: light cardio 5min
-----------
bent over rows with incline dumbell curls alternating
1.15 rows each arm/10 curls each arm
2.18 rows each arm/8 curls each arm
3.12 rows each arm/12 curls each arm
4.15 rows each arm/10 curls each arm
----------
hammer row with rope cable curls
1.15 hammer row/ 20 rope curls
2.18 hammer row/ 18 rope curls
3.20 hammer row/ 15 rope curls
4.15 hammer row/ 20 rope curls
-----------
back extension with reverse grip pullups
1.22 back ex./ 5 pullups
2.20 back ex./ 7 pullups
3.18 back ex./ 9 pullups
4.15 back ex./ 11 pullups
-----------
biceps 21's  four times

friday:chest and shoulders

warmup: band routine 10-5's
-around the worlds
-front raises
-side raises
-------------------

cable flys high with cable fly lows
1.10 high /10 low
2.8 high/8 low
3.8 high/8 low
4.6 high/6 low
--------------------
pec dec with 5 super slow pushups in between
1.12
2.10
3.10
4.8
5.8
6.6
--------------------
behind the neck hammer strength with 7 super slow close grip cable pushups inbetween
1.12
2.10
3.10
4.8
5.6

thursday: bootcamp and pullups

tuesday:chest and biceps

warmup: abs 200 with 50 pushups
-----------
bench press 
1.10
2.8
3.6 plus hold
4.4 plus hold
5.3 reps holding at top for 10 seconds
6.2-3
--------------
straight bar curl 2 drops
1.4 drop weight, 5 drop, 6
2.3 drop weight, 4 drop, 5
3.2 drop weight, 3 drop, 4
4.1 drop weight, 2drop, 3
---------------
incline d-bell press
1.10
2.8
3.6
4.4-6
---------------
hammer bar curls (slow)
1.8
2.7
3.6
4.5

monday:back and shoulders

warmup: 5min light cardio

*60 sec rest in between sets
-------------
close grip cable row with cable reverse flys
1.8 rows / 10 flys
2.7 rows / 9 flys
3.6 rows / 8 flys
4.5 rows / 7 flys
5.4 rows / 6 flys
--------------
lat pull wide grip with shrugs
1.8 pull / 10 shrug (slow)
2.7 pull / 9 shrug (slow)
3.6 pull / 8 shrug (slow)
4.5 pull / 7 shrug (slow)
5.4 pull / 6 shrug (slow)
-------------
military dumbells with shoulder raises (easy curl bar)
1.10 military / 10 raises
2.9 military / 9 raises
3.8 military / 8 raises
4.7 military / 7 raises
5.6 military / 6 raises
----------------
75 pullups varying grips

wednesday:legs and tris

warmup:stairs 5min
100 cable tricep extensions
---------
Leg press with overhead d-bell tri extensions and skullcrushers
1.15 leg press/15tri ext./15skulls(bar)
2.18 leg press/18tri ext./18skulls(bar)
3.20 leg press/20tri ext./20skulls(bar)
4.10 single leg press/15tri ext./7skulls single(dumbs)
5.8 single leg press/12tri ext./8skulls single(dumbs)
6.7 single leg press/10tri ext./9skulls single(dumbs)
7.15 leg press/20tri ext./10skulls single(dumbs)
8.12 leg press/18tri ext./12skulls(bar)
9.10 leg press/15tri ext./10skulls(bar)
10.10 leg press/12tri ext./10skulls(bar)
---------

Box jumps and close grip pushups
150 box jumps
100 pushups

-----------
* if time outside stairs

tuesday: chest and biceps

warmup: light cardio 5min
-------------
pullovers (d-bell) with cable rope curls
1.25pullovers/ 15rope curls
2.20pullovers/ 18rope curls
3.18pullovers/ 20rope curls
4.15pullovers/ 25rope curls
------------
dumbell press with close grip easy bar curls
1.10 full press, 10 half press , 1 hold / 20 curls
2.12 full press, 8 half press , 1 hold / 18 curls
3.8 full press, 8 half press , 1 hold / 15 curls
4.8 full press, 6 half press , 1 hold / 15 curls
-----------
hammer strength wide chest alternating / preacher curls / leg swings
1.10 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
2.9 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
3.8 each arm wide chest /5 full ,5 lower half,6upper half preacher/15 leg swings
-----------
hammer strength incline alternating / high cable curls / cable crunches
1.10 each arm incline,20curls,20 crunches
2.9 each arm incline,18curls,20 crunches
3.8 each arm incline,15curls,20 crunches

monday:back and shoulders

warmup:5min light cardio
-----------
*this week will consist of higher reps with a 90sec rest inbetween sets

high wide-grip rows with forward raises extending above head
1.15 high row / 8 each arm raises
2.20 high row / 9 each arm raises
3.25 high row / 10 each arm raises
4.15 high row / 11 each arm raises
-----------
bar clean with shrugs
1.15 cleans / 15shrugs
2.18 cleans / 20shrugs
3.20 cleans / 25shrugs
4.23 cleans / 30shrugs
------------
kettle bell swings with lat pulldown holds
1.8 each arm/ 5holds
2.9 each arm/ 4holds
3.10 each arm/ 3holds
4.11 each arm/ 3holds
-----------
machine mid rows with back extensions
1.15rows/ 15 extensions
2.18rows/ 18 extensions
3.20rows/ 20 extensions
4.22rows/ 22 extensions

friday: misc

continue doing only 60 sec rest inbetween sets

warmup: light cardio 5min
-----------
lat pulldown(varying grips) with cable flys(med.)
1.12 lat pull/10 flys
2.10 lat pull/10 flys
3.8 lat pull/8 flys
4.6 lat pull/8 flys
5.4 plus hold lat pull/6 flys
6.2 plus hold lat pull/6 flys
-------------
skullcrushers with behind neck hammer strength machine
1.12 skulls/10 hammer strength
2.10 skulls/8 hammer strength
3.8 skulls/8 hammer strength
4.8 skulls/6 hammer strength
--------------
incline d-bell flys with cable shoulder swings
1.10 flys/10 shoulders
2.8 flys/10 shoulders
3.6 flys/10 shoulders
4.4 flys/10 shoulders
---------
shoulder rubber band routine 7-3's (try not to break if possible)
     raises (7reps each below, then 6, until finishing to 3)
       -forward
       -mid
       -side

thursday: bootcamp

wed:legs and triceps

150 abs
cardio: 5min stairs
*remember only 60 seconds between sets*
----------
leg extensions with tricep kickbacks
1.12 leg ex/ 8 each arm kickback
2.10 leg ex/ 7 each arm kickback
3.8+hold on last rep/ 6 each arm kickback
4.6+hold on last rep/ 6 each arm kickback
------------
leg curls with lying straight bar tri-extension (similiar to http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head but push behind head vs above head)
1.10 leg curl/12 tri ex
2.8+hold on last rep/10 tri ex
3.6+hold on last rep/8 tri ex
4.4+hold on last rep/8 tri ex
-------------
routine: 8 reps - do this for the remainder of the workout
-squats
-dips(any form, if you go weightless go extremely slow or add holds)
-close grip bench press

tuesday: chest biceps

warmup: light cardio 5min
------------
flat d-bell with easy curl bar standing curls (heavy)
1.10 flat d-bell / 8 curls
2.8 flat d-bell / 7 curls
3.6 reps plus a hold on last / 6 curls
4.4 reps plus a hold on last / 4 curls
----------
smith incline with hammer curls (across chest)
1.10 incline / 6 each arm hammer
2.8 incline / 5 each arm hammer
3.6 incline / 4each arm hammer
4.4 incline / 4 each arm hammer
-----------
hammer strength wide chest or decline with preacher negatives (straight bar)
1.10 hammer / 3 negatives
2.8 hammer / 3 negs
3.6 hammer / 2 negs
4.4-6 hammer / 2 negs
-------------
alternating flat d-bell hammer press with standing d-bell curls
1.8 each arm hammer press / 8 each arm curl
2.7 each arm hammer press / 7 each arm curl
3.6 each arm hammer press / 6 each arm curl
4.5 each arm hammer press / 5 each arm curl

*if time do pec deck low weight slow repititions for remainder

monday:back and shoulders

this week we are concentrating on low reps with 60 sec in between sets

warmup: light cardio 5min
-----------
bent over bar rows
1.12
2.10
3.8
4.6
----------
military d-bell press
1.12
2.10
3.8
4.6
----------
lat pull down
1.close-grip 8-10
2.wide-grip 8-10
3.close-grip 6-8
4.wide-grip 6-8
------------
shrugs (bar)
1.10
2.8
3.8
4.6
----------
weighted back extensions
1.12
2.10
3.8
4.8
---------
shoulder flys
1.10
2.8
3.6

friday: misc

warmup: 200 calf raises light weight
---------
d-bell pullovers with seated shoulder flys
1.20 pullovers 20 flys
2.15 pullovers 15 flys
3.12 pullovers 12 flys
-----------
cable high flys with shoulder raises (d-bell)
1.25 flys 12 raises
2.18 flys 15 raises
3.15 flys 18 raises
-----------
12 to 5's
-pushups
-wide grip trip extension
-cable curl
-----------

20 bench pressses HEAVY

thursday:bootcamp class

wednesday:legs and arms

warmup:light cardio 5min
-----------
routine:
-walking lunges 16 steps (dumbells)
-preacher curls 15-20
-cable tricep extensions 15-20

50 mintues
*for the lunges start with no weight and pyramid weight
( so starting and finishing with no weight )
*also vary stepping with the lunges, for example one set
regular steps, one set wide steps, one set cross step

---------
10 min of air squats, 20 reps in each set with only 30 second rests between each set

tuesday:chest and biceps

warmup: 200 abs and stretching
-----------
one hour / one exercise
bench press superset with easy curl bar curls

*get some light weight repetitions and some heavy weight reps
*also adjust grip each exercise for both press and curl
starting with close, then mid, and then wide

monday:back and shoulders

cardio warmup: stairs 5min
------------
bar deadlift with d-bell shrug superset
1.15 deads,15 shrugs
2.8-10 deads,20 shrugs
3.8-10 deads, 5 shrug holds (heavy)
4.6-8 deads, 4 shrug holds (heavy)

t-bar row with standing bar military press superset
1.10 t-row, 18 military
2.8 t-row, 15 military
3.18 t-row, 10 military
4.15 t-row, 8 military

back extension seat or machine (whatever you have or prefer)
with hanging leg swings
1.30 back extensions, 12 leg swings then hang till fail
2.25 back extensions, 10 leg swings then hang till fail
3.20 back extensions, 8 leg swings then hang till fail

abs 150 of whatever
    

saturdays workout

cardio warm up:
-stairs 10min
-arm bike 10min
----------------
deck of cards:
- straight bar d-bell curl
- push up
- d-bell across hammer curl
      * 45 second jump rope

deck of cards is just using playing cards as a rep count.
flip card over and do the whatever the card is, face cards
are 10 , aces 11, jokers 10. anything under 5 do extra slow
in order to really feel it. for this exercise flip card and do
bar curl, flip again and do pushup, flip card and do d-bell
hammer, then jump rope ....... back to the top ... so on until
your through the deck
-----------------
any ab combination 200 reps

fridays workout:misc

shoulder routine: d-bells both arms at the same time

- side laterals 

- foward raises 

- side raises 

 10-6's 

(10 reps for all three exercises, then 9, trough 6)

------------

triceps routine:

-cable overhead extension 

-dips (just using a seat or bench)

   * legs up 

   * legs straight out

   * legs bent 90 degrees

10-6's

-------------

fly routine: 10-6s

light weight with full range of motion

- flat dbell fly 

- incline fly 

- dbell pullovers

- low to highs 

* low to highs (my description: not sure the "real" name is)

they are basically like doing an uppercut with dumbells but 

coming across the entire body and twisting your wrist at the

top if you can. 

pulls and presses: thursday's workout ( missed bootcamp )

routine: increasing weight when needed , slower repitions and full extensions on pullups as reps decrease
-10 pullups , 10 bench press:  two times through
-8 pullups, 8 presses:  two times through
-6 pullups, 6 presses:  three times through
-4 pullups, 4 presses:  four times through

*if it takes taking too long , go faster

leg and tris

warm-up: 7min of light cardio
------------
routine : do in any combination and rep count,  adjusting the weight if your going too fast or too slow.
    - leg press (knees to chest) 150
          do the last 50 in one set, 15 reps drop weight, 15 reps drop, 20
    - standing overhead tricep extension (easy curl bar) 100
    - hammer dumbbell lying extensions ( skull crusher position) 100
------------
leg extensions 50
------------
cable tricep extensions regular and reverse grip 10 to 6
       (this means 10 regular grip,10 reverse grip,9 reg,9 rev,8,etc.)