wednesday:legs and tris

warmup:stairs 5min
100 cable tricep extensions
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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)
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Box jumps and close grip pushups
150 box jumps
100 pushups

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* if time outside stairs

tuesday: chest and biceps

warmup: light cardio 5min
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pullovers (d-bell) with cable rope curls
1.25pullovers/ 15rope curls
2.20pullovers/ 18rope curls
3.18pullovers/ 20rope curls
4.15pullovers/ 25rope curls
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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
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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
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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
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*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
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bar clean with shrugs
1.15 cleans / 15shrugs
2.18 cleans / 20shrugs
3.20 cleans / 25shrugs
4.23 cleans / 30shrugs
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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
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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
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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
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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
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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
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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*
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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
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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
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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
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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
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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
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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
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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
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bent over bar rows
1.12
2.10
3.8
4.6
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military d-bell press
1.12
2.10
3.8
4.6
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lat pull down
1.close-grip 8-10
2.wide-grip 8-10
3.close-grip 6-8
4.wide-grip 6-8
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shrugs (bar)
1.10
2.8
3.8
4.6
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weighted back extensions
1.12
2.10
3.8
4.8
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shoulder flys
1.10
2.8
3.6

friday: misc

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

thursday:bootcamp class

wednesday:legs and arms

warmup:light cardio 5min
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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

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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
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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
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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
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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
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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)

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triceps routine:

-cable overhead extension 

-dips (just using a seat or bench)

   * legs up 

   * legs straight out

   * legs bent 90 degrees

10-6's

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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
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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
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leg extensions 50
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cable tricep extensions regular and reverse grip 10 to 6
       (this means 10 regular grip,10 reverse grip,9 reg,9 rev,8,etc.)