Shoulders and Chest

warmup: 5min
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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
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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
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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
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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
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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
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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
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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
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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
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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
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calf raises 300
crunches 300

arms

Shoulder warmup:
- plate raises 50
- plate around the head 75
- cable side raises 30 each
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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
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skullchrusher routine with easy curl routine
- 42 reps total (7high,7med,7low-skulls) and ( 21's on curls) quick transition
-4 times through
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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
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pushdowns with high cable side curl
1. 12 pushdown/ 10 each curl
2. 10 pushdown/ 8 each curl
3. 8 pushdown/ 6 each curl
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* if time 50 pushups close grip / 50 heavy hammer curls

back and chest

warmup: 200 abs, 100 pushups
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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
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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
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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
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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
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hanging leg swings 65
back extensions 100

Chest and Arms

Warmup - cardio 5min
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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
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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
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rountine 12s to 6s
- incline tri cable pushdown
- close grip pushup
- straight bar cable curl
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- incline machine 50 (heavy)
- machine crunches 200

Back and Chest

Warmup: cardio 5min
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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
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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
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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
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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
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smith squat to press
1.20
2.18
3.15
4.12
5.10
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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
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leg curls with leg swings
1.20 curls/ 20
2.15 curls/ 20
3.12 curls/20
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rope crunches with sprints
10 mins
45 sec sprint / 25 crunches