arms

warmup: shoulders
-75 swings
-75 high cable crosse
-35 each arm front raises
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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