Back and Biceps

warmup 1: armbike 10 min
--------------
100 front cable pulls
100 shrugs
100 curls
100 alternating lat pull cables
100 preachers
------------
walk remainder

Chest and Back

warm-up 1: armbike 5min
-------------
Flat dumbell / lat pull / flat fly / shrugs
1. 12 / 12 / 12/ 12
2. 10 / 10 / 10 / 10
3. 8 / 8 / 8 / 8
4. 6 / 6 / 6 / 6
5. 4 + 1 hold / 4 + 1 hold / 10 / 10
6. 3 + 2 hold / 3 + 2 hold / 12 / 12
7. 4 full , 4 half / 10 behind neck  / 14 / 14
8. 6 full , 6 half / 12 behind neck / 16 / 16
9. 15 / 15 behind neck / 18 / 18
10. 20 / 20 behind neck / 20 / 20

Legs

warm-up 1: abs class 

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

warm-up 2: 100 leg extensions 

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

10 squats / 15 hanging leg swings / 20 pushups / 25 calf raises x10

Back and Biceps

warmup 1: rows 5 min
---------------
warmup 2 : down the line twice
---------------
bent over rows with preacher curls
1. 12 each / 15
2. 10 each / 12
3. 8 each / 10
4. 6 each / 8
---------------
routine x3
- 10 deads
- 12 heavy hammer curls
- 8 pullups
- 16 reverse curls
---------------
close grip lat pull with high curls
1. 20 / 20
2. 18 / 15
3. 8 / 12
4. 6 / 10

Chest and Tris

warmup 1: armbike 5min
----------------
warmup 2 : 75 hammer strength dips / 75 pushups
----------------
incline smith machine / flat skullchrushers
1. wide 15 / 12
2. mid 15 / 12
3. close 15/ 10
4. wide 10 / 10
5. close 10 / 8
-----------------
flat smith machine / incline skullcrushers

1. wide 15 / 12
2. mid 15 / 12
3. close 15/ 10
4. wide 10 / 10
5. close 10 / 8

------------------
cables
- 100 pushdowns varying grip

Back and Biceps

warmup: 5min armbike
-----------
warmup 1: 100 row deads
-----------
lat pulldowns with straight bar curls
1. 20 / 15 wide curls and pulls
2. 12 / 12 mid curls and pulls
* 30 plate twists
3. 10 / 10 close curls and pulls
4. 10 / 10 wide curls and pulls
* 30 plate twists
5. 8 / 8 mid curls and pulls
6. 8 / 8 close curls and pulls
* 30 plate twists
7. 6+1 hold / 6+1 hold wide curls and pulls
8. 6+1 hold / 6+1 hold mid curls and pulls
* 30 plate twists
9. 4+2 hold / 4+2 hold close curls and pulls
10. 4+2 hold / 4+2 hold close curls and pulls
* 30 plate twists
--------------

Shoulders and Triceps

warmup : armbike 5min
-----------
warmup 2: 150 dips
-----------
military dbell press with incline overhead extensions
1. 15 / 12
2. 10 / 10
3.  8 / 8
4. 6 / 8
------------
cable upright rows with pushdowns
1. 20 / 15
2. 15 / 10
3. 12 / 6-8
------------
behind the neck press with skullcrushers
1. 10 / 12
2. 9 / 10
3. 8 / 8
4. 7 / 6
-------------
routine cables 10-6's
- front raise
- reverse pushdown
- side raise
- front pushdown

Chest and Back

warmup 1: armbike 5min
-----------------
flat bench with hammer strength alternating lat pulldown
1. 20 / 20 total
2. 12 / 18 total
3. 10 / 16 total
4. 8 / 14 total
5. 6 / 12 total
6. 4 / 10 total
-----------------
incline flys with seated shrugs
1. 15 / 20
2. 12 / 18
3. 10 / 16
4. 8 / 14
---------------
deadlifts with decline press
1. 20 / 15
2. 15 / 15
3. 10 / 15

Legs

warmup 1 : stairs 5 min
-------------
leg extensions
1. 20
2. 12 + 4 holds
3. 10
4. 6 + 3 holds
5. 4 + 1 hold
--------------
squats
1. 20
2. 16
3. 10
4. 8
5. 6
6. 4
----------------
leg press calf raises with leg curls
1. 30 / 10
2. 25 / 8
3. 20 / 6
4. 15 / 15

Back and Biceps

warmup 1 : armbike 5min
----------------
warmup 2 : 100 cable curls / 100 plate shrugs
----------------
smith low row drops / incline dbell curls
1. 8 , 12 / 20 total
2. 7, 11 / 18 total
3. 6, 10 / 16 total
4. 5 , 9 / 14 total
----------------
lat pulldown / easy curls
1. 14 / 12
2. 12 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
-----------------
smith lying pullups / dbell curl combination
1. 18 / 36 total
2. 15 / 30 total
3. 12 / 24
-----------------
hammer strength preacher curl / farmers walk
1. 10 / fail
2. 8 / fail
3. 6 / fail

Misc.

warmup 1: armbike 5min
----------------
Lunges / flat dbell press / 21's 
1. wieghtless / 18 / 21
2. increase weight / 15 / 21
3. increase weight / 12 / 21
4. increase weight / 10 / 21
----------------
Bent over rows / standing dbell military press / cable tricep extensions
1. 10 each / 12 / 20
2. 8 each / 10 / 18
3. 6 each / 8 / 15
----------------
squats / upright rows / straight leg deads 
1. 15 / 12 / 10
2. 12 / 10 / 8
3. 10 / 8 / 6

Shoulders and Triceps

warmup 1 : 5min arm bike

warmup 2 : single cable routine x 3
 - pushdown 10 each
 - low fly cross 12
 - side pushdown 10 each

-------------------------
shoulder press cling & press ( no leg ) into skullcrushers finish with presses
1. 10 / 12 / 15
2. 8 / 12 / 15
3. 6 / 10 / 12
4. 6 / 8 / 12
------------------------
shrugs with standing overhead extensions
1. 20 / 12
2. 8 / 10
3. 6 / 10
4. 4 / 8
-------------------------
plate raises into presses with kickbacks
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
-------------------
75 rope extensions

Chest

warmup 1 : abs class

warmup 2 : 75 pushups / 75 low to high cable flys

----------------------
flat bench / dbell pullovers
1. 20 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
6. 4 / 8
7. 2-3 / 6
-----------------------
incline dbell / incline flys
1. 10 / 12
2. 8 / 10
3. 6 / 8
4. 20 / 20
----------------------
100 pec dec

Legs

warmup: 7min stairs

150 airsquats
-------------
squats with calf machine
1. 12 / 25
2. 12 / 25
* 20 leg swings
3. 10 / 20
4. 10 / 20
* 20 leg swings
5. 8 / 18
6. 8 / 18
* 20 leg swings
7. 6 / 15
-----------------
leg curls with extensions
1. 15 / 15
* 50 crunches
2. 12 / 12
* 50 crunches
3. 10 / 10

Back

warmup: 7min rows 

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

T-bar rows / back extensions / machine pull-ups 

1. 20 / 25 / 12

2. 18 / 25 / 12

3. 15 / 20 / 10 

4. 12 / 20 / 10 

5. 10 / 15 / 8 

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

High rows (close grip) / front cable rows / lat pull machine ( chin-up grip )

1. 15 / 25 / 15

2. 12 / 20 / 12

3. 10 / 18 / 10 

4. 8 / 15 / 8 

5. 6 / 12 / 6 

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

pull-ups till fail 

Legs and Back

warmup 1: cardio 5min

Leg press into calf raises with bent over rows
1. 12 , 25 / 15 each
2. 12 , 25 / 12 each
* 25 leg swings
3. 10, 20 / 10 each
4. 10, 20 / 8 each
* 25 leg swings
5. 8, 18 / 6 each
6. 8, 18 / 4 each
* 25 leg swings
----------------------
leg curl with low row machines
1. 15 / 30
2. 12 / 25
3. 10 / 20
-----------------------
leg extensions
1. 15
2. 12
3. 10
---------------------
200 machine ab crunches

Chest

warmup 1: cardio 5min

warmup 2: 100 cable flys
--------------
smith flat bench with low to highs
1. 20 / 30
2. 12 / 20
* 50 crunches
3. 10 / 18
4. 8 / 16
* 50 crunches
6. 3-5 / 14
7. 3-5 / 12
----------------
wide chest hammer chest / incline dbell flys
1. 12 / 12
2. 10 / 10
* 30 leg swings
3. 8 / 8
4. 6 / 6
* 30 leg swings
-----------------
100 pushups

Legs

warmup 1: 5min cardio

standing leg curls 100 each leg
lying leg curls 75
leg extensions 150
walking lunges outside 250 / airsquats 150

Back

warmup 1: 5min cardio

warmup 2: inverted row 100 reps
----------------
alternating lat pulldown singles with straight bar bent rows
1. 24 total / 15
2. 20 total / 12
3. 18 total / 12
4. 16 total / 10
5. 14 total / 10
---------------
back extensions with crunches
1. 30 / 30
2. 25 / 25
3. 20 / 20
4. 18 / 18
---------------
single arm rows with cable behind back shrugs
1. 12 each / 25
2. 10 each / 25
3. 8 each / 20
4. 6 each / 20

Legs

warmup 1: 5min cardio

warmup 2: 100 leg extensions
---------------
smith squat to press with calf raises
1. 16 / 50
2. 14 / 50
* 50 crunches
3. 12 / 50
4. 10 / 50
* 50 crunches
----------------
leg curls with plate forward pushes & up pushes
1. 15 , 10 , 10
* 50 crunches
2. 12 , 10 , 10
* 50 crunches
3. 10 , 10 , 10
----------------
- 150 air squats
- 75 cable cross swings
- 100 crunches

Chest

warmup 1: 5min cardio
warmup 2: 100 decline
-------------
flat dumbbells with flat flys
1. 12 / 15
2. 10 / 12
* 50 crunches
3. 8 / 10
4. 6 / 10
* 50 crunches
5. 4 / 8
---------------
incline dumbbells with incline flys

1. 12 / 15
2. 10 / 12
* 50 crunches

3. 8 / 10
4. 6 / 10
* 50 crunches
5. 4 / 8

Legs

warmup 1: stairs 5min

warmup 2: 200 calf raises (leg press machine) / 100 air squats 

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

squats with box jumps 

1. 12 / 25

2. 12 / 25

* 25 hanging crunches 

3. 10 / 20 

4. 10 / 20

* 25 hanging crunches 

5. 8 / 18

6. 8 / 18

* 25 hanging crunches 

7. 6 / 15

8. 6 / 15

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

- 200 calf raises (leg press machine)

Back

warmup 1: stairs 5min
warmup 2 : 25 pullups
--------------
close grip row with row deadlifts
1. 15 / 20
2. 12 / 18
* 30 leg swings
3. 10 / 15
4. 8 / 12
* 30 leg swings
5. 6 / 10
6. 6 / 8
-------------
shrugs
1. 12
* 20 plate twists
2. 10
* 20 plate twists
3. 8
* 20 plate twists
------------
behind the neck lat pulls with low cable row
1. 12 / 25
2. 10 / 20
3. 8 / 15
4. 6 / 10
-------------
150 crunches

Misc

warm up 1: cardio
warm up 2 : pushups till fail
-----------------
dumbbell bench with smith lying pull ups
1. 15 / 15
2. 12 / 15
3. 10 / 12
4. 8 / 12
5. 6-8 / 10
----------------
t-bar rows with dumbbell down ups
1. 18 / 10 each
2. 15 / 9 each
3. 12 / 8 each
4. 10 / 7 each
-----------------
Routine x3
- 20 tricep extensions
- 15 plate or dumbbell front raises
- biceps 21's
- 45 sec sprint
-------------------
pull ups till fail x 2

Chest

warmup 1: 5min cardio

warmup 2: hammer incline 75
-----------------
bench press with low to highs
1. 20 / 20
2. 10 / 18
3. 8 / 16
4. 6 / 14
5. 4 / 12
6. 3 / 10
7. 6 / 14
8. 6 / 14
9. 8 / 16
10. 8 / 16

Legs

warmup 1: stairs 7 min

warmup 2: single leg leg press 50 each / 200 calf raises
------------
single leg leg curls with calf raises
1. 20 each / 12
2. 18 each / 10
3. 15 each / 8
4. 12 each / 6
------------
smith lunges with hack squats
1. 10 each / 12
2. 9 each / 10
3. 8 each / 8
4. 7 each / 6
5. 6 each / 4
-------------
150 leg extensions

Back

warmup 1: 5min cardio
warmup 2: cable rows 50 low, 50 med. , 50 high
-------------
dumbbell seated row with shrugs
1. 20 / 20
2. 15 / 20
* 50 leg swings
3. 12 / 18
4. 10 / 18
* 50 plate twists
5. 8 / 10
6. 6 / 8
--------------
close grip lat pulls with back swings
1. 12 / 20
2. 10 / 15
* 50 rope crunches
3. 8 / 12
4. 6 / 10
*  50 rope crunches
5. 15 / 8
6. 18 / 8
--------------
-50 smith lying pull ups

Legs

warmup 1: 5min cardio
---------------
warmup 2: 100 airsquats
----------------
150 leg extensions
100 deep squats
100 leg curls
350 calf raises

Chest

warmup 1: cardio 5 min
---------------
warmup 2: high cable flys 75
---------------
Flat dumbells with flys
1. 12 / 15
* 20 leg swings
2. 10 / 12
* 16 plate sides
3. 8 / 10
* 20 leg swings
4. 6 / 10
* 16 plate sides
5. 5 / 8
* 20 leg swings
6. 4 / 8
----------------
Smith incline with low to highs
1. 20 / 30
2. 12 / 20
* 50 crunches
3. 8 / 18
4. 6 / 16
* 50 crunches
---------------
- 50 pullovers

Legs

warmup 1: stairs 7 min / 100 pushups
------------
leg press into calf raises  / leg swings
1. 15 , 20 / 25
2. 12 , 18 / 25
3. 10 , 15 / 20
4. 8 , 12 / 20
5. 6 , 10 / 18
6. 4, 8 / 18
-------------
walking lunge to squat / rope crunches
1. down & back / 20
2. down & back / 20
3. down & back / 20
-------------
calf raises / leg curls
1. 30 / 15
2. 25 / 12
3. 20 / 10
4. 18 / 8
-------------

Arms

warmup 1: 10 min walk
-----------
warmup 2: 100 pushups
-----------
singles cables routine 15's - 5's
- front pushdown
- high front curl
- overhead ext
- low back curl
- side reverse pushdown
- high side curl

Legs

warmup 1: 7min walk
-------------
warmup 2: 10min stairs
------------
- 200 airsquats
- 125 leg extensions
- 100 leg curls

Arms

warm-up 1: 5min cardio
--------------
warm-up 2: down the line starting 35lbs / dips (not seated) 100
--------------
hammer bar skullcrushers / single arm preacher dumbbells
1. 15 / 12 each
2. 12 / 15 each
3. 10 / 10 each
4. 8 / 8 each
---------------
150 crunches
---------------
standing easy curl bar / hammer dip machine
1. 10 / 12
2. 8 / 12
3. 6 / 10
4. 4 / 8
----------------
- 75 seated leg swings
-----------------
routine
- 100 pushdowns
- 100 straight bar cable curls
- 75 reverse pushdowns
- 75 high straight bar curls

Chest and Back

warm-up 1: 5min cardio
------------
warm-up 2: 75 close grip lat pulls / 75 wide grip pushups
------------
bent over rows with incline dumbbells
1. 10 each / 12
* 15 hangin leg swings
2. 8 each 10
* 30 plate shrugs
3. 7 each / 8
* 20 dumbbell russian twists
4. 6 each / 6
* 30 rope crunches
--------------
flat bench (slow and controlled) with single arm t-bar row
1. 8 / 8 each arm
2. 8 / 8 each arm
3. 8 / 10 each arm
4. 6 / 10 each arm
5. 6 / 12 each arm
6.6 / 12 each arm
--------------
wide grip lat pull with hammer strength wide grip
1. 12 / 10
* 15 hangin leg swings
2. 10 / 8
* 30 plate shrugs
3. 8 / 7
* 20 dumbbell russian twists
4. 6/6
* 30 rope crunches

Arms

warm up 1: 5min cardio 

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

warm up 2: 75 light strait bar curls / 65 double kickbacks

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

cable push downs / rope curls 

1. 20 / 18

2. 15 / 15

3. 8 / 10 

4. 8 / 8 

5. 6 / 6

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

100 seated leg swings 

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

skull crushers / weird bar curls 

1. 15 / 12

2. 12 / 12

3. 10 / 10 

4. 6-8 / 6-8 

5 6 / 6 

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

single arm shoulder fly's 50 each arm 

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

10 to 5's 

- side raise 

- close grip pushup 

- wide curl 

- close curl 

Legs

warmup 1: abs class
-----------
warmup 2: 75  leg press close feet position
------------
squats
1. 15
2. 15
* 50 calf raises
3. 12
4. 12
* 50 calf raises
5. 10
6. 10
* 50 calf raises
7. 8
8. 8
* 50 calf raises
9. 6
10. 6
* 50 calf raises
11. 4
12. 12 ass to ankles
* 50 calf raises
13. 15 ass to ankles
14. 15 ass to ankles
* 50 calf raises

Arms

warmup 1: 5min cardio
------------
warmup 2: 100 seated dips / 75 heavy band curls
------------
preacher curls / cable crosses
1. 15 / 20
* 20 shoulder flys
2. 12 / 18
* 15 front raises
3. 10 / 15
* 15 mid raises
4. 8 / 12
* 15 side raises
------------
seated hammer curl drops (alternating dbell) / seated overhead extension ( easy curl bar)
1. 8 total , 16 total / 15
* 20 leg swings
2. 8 total , 14 total / 12
* 35 crunches
3. 6 total , 12 total / 10
* 20 leg swings
4. 6 total , 10 total / 8
* 35 crunches
-------------
heavy cable pushdowns into light reverse pushdown / lat pulldown curls
1. 8 , 20 / 15
* 20 military presses dbell
2. 6 , 18 / 12
* 35 shrugs - anything
3. 4 , 15 / 10
* 30 25lb russian twist
------------
75 close grips pushups
100 light , low cable curls

Chest and Back

warmup 1: 5min cardio
---------------
warmup 2: -100 low to highs ( 50 each arm) / 100 cable deads on row machine
---------------
smith flat bench with lat pulldowns
1. 20 / 12
* 15 plate pushes front
2. 12 / 10
* 15 plate pushes up
3. 8 / 8
* 15 plate twists
4. 8 / 8
* 15 plate pushes front
5. 6 / 6
* 15 plate pushes up
6. 4 / 4
* 15 plate twists
---------------
incline dumbell with mid cable row
1. 12 / 25
* rope crunches 30
2. 10 / 20
*  rope crunches 30
3. 8 / 18
*  rope crunches 30
--------------
decline bench with back extensions
1. 12 / 25
* hanging swings 20
2. 10 / 20
* hanging swings 20
3. 8 / 18
* hanging swings 20

Arms

warmup 1 : cardio 5min
--------------
warmup 2 : single cable routine * each side x 2
- 30 reg pushdown
- 30 high front
- 30 side under pushdown
- 30 high side
---------------
easy curls - standing / incline cable pushdowns
1. 12 / 15
* smith lying pullups 12 into smith military 12
2. 8 / 12
* smith lying pullups 12 into smith military 12
3. 8 / 12
* smith lying pullups 10 into smith military 10
4. 6 / 10
* smith lying pullups 10 into smith military 10
5. 4 / 10
* smith lying pullups 8 into smith military 8
--------------
pullovers into press (dbell) / incline dbell curls
1. 15 / 16 total
* close grip pushup 15 into chin ups holds 3
2. 12 / 14 total
* close grip pushup 15 into chin ups holds 3
3. 10 / 12 total
* close grip pushup 15 into chin ups holds 3
4. 8 / 10 total
* close grip pushup 15 into chin ups holds 3
5. 6 / 8 total
* close grip pushup 15 into chin ups holds 3
--------------

* if time preacher curl light 50 reps (hammer strength)

Legs

warmup 1 : abs class
-----------
warmup 2 : 75 leg extensions
                  75 leg curls
-----------------
straight bar walking lunges with air squats
1. down and back / 20
* 50 pushups
2. down and back / 20
* 30 leg swings
3. down and back / 18
* 50 plate shrugs
4. down and back / 18
* 30 standing military dumbell
5. down and back / 15
* 50 pushups
6. down and back / 15
* 30 leg swings
7. down and back / 15
* 50 plate shrugs
-----------------
leg extensions with leg curls
1. 10 + 3 holds / 8 + 2 holds
2. 8 + 2 holds / 6 + 2 holds
3. 6 + 2 holds / 6 + 1 hold
4. 4 + 2 holds / 4 + 1 hold
------------------
* if time outside stairs 4 up downs

Arms

warmup : cardio 5min
------------
routine :
 - 21's x 3
 - hammer strength dips  75
 - down the line starting at 40 lbs to fail
 - skullcrushers 10 high , 10 med.
 - seated between leg shoulder flys 15
 - plate twists 20
 - heavy straight bar curl 8 - 10
 - cable pushdown 15
 - hanging leg swings 20
 - kick backs 10 each side
 - reverse bdell curl 18
 - 35 pushups
 - 15 plate raises
 - down  the line starting at 35lbs
 - skullcrushers 8 high, 8 med. , 20 rep out
 - seated shoulder side raises 15
 - heavy straight bar 6 - 8
 - cable cross 25
 - 40 rope crunches into 15 rope curls
 - 15 close grip easy curl press into 15 med skullcrushers
 - seated between leg shoulder flys 20
 - seated leg swings 30
 - 75 hammer strength dips
 - 21's x 3

Chest and Back

warmup 1: abs class
----------
warmup 2 : smith lying pullups 50
                  50 pushups
----------
Deadlifts with incline hammer strength alternating
1. 14 / 18 total
2. 12 / 16
3. 10 / 14
4. 8 / 12
-----------
tbar row with hammer wide chest
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
------------
flat bench with pullups
1. 10 / 8
* 20 leg swings
2. 8 / 8
* 20 rope crunches
3. 8 / 7
* 20 leg swings
4. 6 / 7
* 20 rope crunches
5. 6 / 6
* 20 leg swings
6. 4 / 6
* 20 rope crunches

Arms

warmup 1: 10 min cardio
---------
warmup 2: rope curl 75 / 75 pushdowns
-------------
incline skullcrushers / heavy easy curls
1. 15 / 8
* 20 leg swings -seated
2. 12 / 8
* 20 pushups
3. 10 / 6
* 20 shoulder flys -front
4. 8 / 6
* 20 plate shrugs
5. 6 / 4
* 20 leg swings
---------------
hammer curls with dumbell overhead extensions
1. 14 total / 12
* 20 pushups
2.12 total / 10
* 20 shoulder flys - mid
3. 10 / 8
* 20 plate shrugs
---------------
skullcrushers with low cable curls
1.20 / 20
* 20 leg swings
2. 12 / 18
* 20 pushups
3.10 / 15
* 20 shoulder flys - side
4. 8 / 12
* 20 shrugs
---------------

Chest and Back

warmup: cardio 5min
----------------
warmup 2 : smith press 25 wide grip , 25 med. grip , 25 close grip
----------------
Lat pulldowns with flys
1. btn 15 / flat 15
2. wide 12 / flat 12
3. close reverse 10 / flat 10
4. reg. 10 / flat 8
5. btn 8 / flat 6-8
6. wide 8 / incline 15
7. close reverse 8 / incline 12
8. reg. 6 / incline 10
9. btn 6 / incline 8
10. wide 6 / incline 6
-----------------
heavy shrugs with heavy dumbell flat press
1. 12 / 6
2. 10 / 4-5
3. 8 / 3-4

Chest and Back

*light workout - under the weather

warmup: walk 15 min
--------------------
smith incline press with back extensions & plate twists
1. 20 / 20 / 20
2. 15 / 18 / 18
3. 12 / 16 / 16
4. 10 / 14 / 14
5. 8 / 12 / 12
--------------
smith flat press with back extensions & plate twists
1. 10 / 12 / 12
2. 8 / 14 / 14
3. 6 / 16 / 16
4. 4 / 18 / 18
5. 20 / 20 / 20

Chest and Back

warmup 1: abs class
-------------
warmup 2: 25 pullups
---------------
flat bench with smith shrugs
1. 15 / 20
2. 12 / 18
3. 6 / 15
4. 4 / 12
5. 8 / 10
6. 8 / 8
---------------
incline dumbbell with low cable row
1. 10 / 20
2. 8 / 15
3. 8 / 12
4. 6 / 10
5. 6 / 10
-----------------
- 25 pullups
- 100 high flys

Arms

warm-up 1: 5min cardio
---------------
warm-up 2 : straight bar curls 100 (light)
---------------
skullcrushers with preacher curls
1. 20 / 10 with 2 neg
2. 15 / 8 with 2 neg
3. 12 / 6 with 2 neg
4. 10 / 4 with 3 neg
5. 8 / 3 with 3 neg
---------------
incline dumbell curls with cable cross pushdowns
1. 24 total / 30
2. 20 total / 25
3. 18 total / 20
4. 16 total / 18
---------------
close grip smith press with chin-up holds
1. 20 / 3 neg
2. 15 / 2 neg
3. 10 / 1 neg
---------------
routine 10 to 5
-double kickback
- reverse curl
- front raise
- side raise

Chest and Back

warmup 1: 5min cardio
----------------
warmup 2: 50 pushups / 150 plate shrugs
----------------
flat bench press / hammer strength lat pulldown
1. 18 / 15
2. 10 / 12
3. 6 / 10
4. 4 / 8
5. 12 / 6
-----------------
seated row wide grip / incline dbell press
1. 15 / 15
2. 12 / 10
3. 10 / 6
4. 8 / 4
5. 8 / 12
------------------
pullovers / back extensions
1. 20 / 20
2. 8 / 20
3. 12 / 20
-------------------
deadlifts / decline press
1. 10 / 15
2. 8 / 12
3. 6 / 10

Arms

warmup 1 : cardio 5min
-----------------
warmup 2 : heavy band curls 75
                  close grip pushup 50
-----------------
incline cable pushdowns with heavy easy curls
1. 20 / 6-8
2. 18 / 6-8
3. 15 / 4-6
4. 12 / 4-6
----------------
overhead pullovers into close press with heavy alternating curls
1. 12 / 7each
2. 10 / 6 each
3. 8 / 5 each
4. 6 / 4 each
----------------
cable crosses with lat pulldown curls
1. 15 / 15
2. 12 / 18
3. 18 / 12
4. 12 / 12
---------------
150 light band curls
75 close grips pushups

Legs

warmup 1 : abs class
------------
warmup 2 : 100 airsquats
                  200 calf raises
------------
deep squats / leg curls / seated leg swings
1. 18 / 20 / 30
2. 15 / 18 / 30
3. 12 / 15 / 25
4. 10 / 12 / 25
------------
deep squats / leg extensions / seated leg swings
1. 8 / 10 / 20
2. 6 / 8 / 20
3. 6 / 8 / 18
4. 4 / 6 / 18
------------
*outside 300 lunges

Arms

warmup 1 : 5min cardio
-------------------
warmup 2 : down the line dbell curls 2x - starting at 40lbs
--------------
cable overhead extension with hammer strength preachers
1. 18 / 14
2. 15 / 12
3. 12 / 10
4. 10 / 8
---------------
arnold single arm curls with hammer dip machine
1. 8 each / 20
2. 7 each / 15
3. 6 each / 10
4. 5 each / 5
-----------------
rope cable curls with skullcrushers
1. 15 / 10
2. 12 / 8
3. 10 / 6
4. 8 / 4-6
-----------------
12 to 6's singles
- pushdown
- low back curl
- reverse pushdown
- across curl
- slow close pushup

Chest and Back

warmup 1: cardio
-----------------
warmup 2 : 75 pushups
-----------------
behind the neck pulldowns with alternating hammer flat press (dbells)
1.15 / 18 total
2.12 / 16 total
3.10 / 14 total
4.8 / 12 total
-----------------
smith low row drop with hammer strength wide chest
1. 8,12 / 15
2. 6,10 / 12
3. 4,8 / 10
4. 4,6 / 8
-----------------
mid cable row / low to high dumbells / cable crunches
1. 15 , 20 total, 25
2. 12 , 18 total, 25
3. 10 , 16 total, 25
-----------------
incline alternating dbell press / seated leg swings / shrugs
1.16 total, 20, 12
2.14 total, 20 , 10
3. 12 total , 20 , 8
-----------------
flat bench / crunches / pullups
1.18, 20, 6-8
2. 4, 20, 6-8
3.18, 20, 6-8
4. 4, 20, 6-8
5. 15, 20, 6-8
6. 4, 20, 6-8

Arms

warmup 1 : 5min cardio
--------------
warmup 2 : 150 pushdowns (varying grip)
--------------
easy curl bar drops with seated overhead tricep extensions
1. 8,6,4 / 12
2. 6,5,4 / 10
3. 5,4,3 / 8
4. 4,3,2 / 6
-------------
single arm preacher curls with incline skull crushers
1. 7 each / 25
2. 6 each / 20
3. 5 each / 18
4. 4 each / 15
-------------
hanging leg swing into dips with straight bar negatives
1. 15, 15 / 3
2. 15, 15 / 2
3. 12, 12 / 2
4. 12, 12 / 2
--------------
outside
- band curls 20
- 12 close grip pushups
- jog first court then sprint 2nd , jog back

Legs

warmup 1: abs class
------------
warmup 2 :
100 leg extensions / weighted calf raises
------------
squats / step ups / calves
1. 16 / 10 each / 15
2. 12 / 8 each / 18
3. 8 / 7 each / 20
4. 6 / 6 each / 20
5. 4 / 5 each / 25
6. 6 / 4 each / 25
7. 8 / 5 each  / 20
8. 10 / 6 each / 20
9. 12 / 7 each / 18
10. 16 / 8 each / 15

* if time outside stair sprints

Arms

warmup 1 : 5min cardio
------------------
warmup 2 :
21's briceps x 2
21's triceps  x 2( reg pushdown, reverse, overhead )
-------------------
skullcrushers high , med, low with heavy hammer curls
1. 7, 7, 7 / 14 total
2. 6, 6, 6 / 12 total
3. 5, 5, 5 / 10 total
4. 4, 4, 4 / 8 total
-------------------
preacher curls with cable crosses
1. 10 / 20
2. 8 / 18
3. 6 / 16
4. 4 / 14
------------------
hammer dip machine with high cable curls
1. 12 / 20
2. 10 / 15
3. 8 / 12
------------------
low cable curls with double kickback (dbell)
1. 15 / 12
2. 12 / 10
3. 10 / 8
-------------------
50 close grip pushups

Chest and Back

warmup 1: 5min cardio
---------------
warmup 2 : 75 pushups
---------------
Deadlifts with decline press
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
-----------------
Pec dec with high close row
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 6
-----------------
incline flys with plate pushes
1. 18 / 18
2. 20 / 20
3. 25 / 25
------------------
low to highs with smith shrugs
1. 30 total / 40
2. 32 total / 50
3. 34 total / 60

Arms

warmup 1: 5min cardio
------------------
warmup 2 : 75 close grip pushups
-----------------
weighted dips / kickbacks
1. 10 / 8 each
2. 8 / 8 each
3. 6 / 8 each
4. 4 / 8 each
----------------
skullcrushers into curls
1. 10 / 8
2. 8 / 8
3. 6 / 6
4. 6 / 6
----------------
incline dbell curls with dbell overhead extensions
1. 8 each / 10
2. 7 each / 8
3. 6 each / 6
----------------
12-5 dbells
- close curl
- reg
-wide
- 10 close/low pushups

Legs

warmup 1 : abs class
-------------
warmup 2 : 100 leg extensions
                  100 air squats
--------------
Leg press with single arm down ups
1. 12 / 10 each
2. 10 / 9 each
3. 8 / 8 each
4. 6 / 7 each
5. 4 / 6 each
----------------
smith hack squat with plate raises
1. 15 / 8
2. 12 / 10
3. 10 / 12
4. 8 / 15
5. 6 / 18
----------------
-leg curls 100
-250 calf raises
- outside 150 lunges

Arms

warmup 1: 5min cardio
---------------
warmup 2 : straight bar curl ( light ) 60
                  tri-pushdowns 75
---------------
incline skull crushers with lat pull curl
1. 12 / 18
2. 10 / 15
3. 8 / 12
4. 6 / 10
---------------
seated hammer curls alternating (heavy) with incline cable pushdowns
1. 14 total / 20
2. 12 total / 15
3. 10 total / 12
4. 8 total / 10
---------------
smith machine reverse grip bench press into close grip press
1. 12 / 12
2. 10 / 10
3. 8 / 8
--------------
straight bar curl (heavy) with chin up holds
1. 10 / 1
2. 8 / 2
3. 6 / 3

Chest and Back

warm up: 5min cardio
---------------
- 75 push ups ( get warm up pump)
---------------
dumbbell flat bench with bent over rows
1. 10 / 10 each
2. 8 / 8 each
3. 6 / 7 each
4. 4 / 6 each
5. 2-3 / 6each
--------------
incline dumbbells with lat pull downs
1. 10 / 10
2. 8 / 8
3. 6 / 6
4. 6 / 5
5. 4 / 4
--------------
hammer strength wide chest with standing mid cable rows
1. 25 / 10 plus 5 holds
2. 15 / 8 plus 5 holds
3. 8 / 6 plus 5 holds
--------------
dumbbell pullovers with shrugs
1. 8 / 20
2. 8 / 30
3. 8 / 40

Misc

Warmup: abs class
--------------------
25 pull ups (body weight)
50 bench press (135 pounds)
50 smith squats (2 plates)
50 hanging leg swings (body weight)
100 outside lunges (body weight)
50 dead lifts (135 pounds)
50 smith incline bench (2 plates)
25 pull ups (body weight)

400 reps , go for time

Triceps and Biceps

Warmup: 5 min cardio
-------------------
single cable routine 10 tos 7's
- pushdown
- side high curl
- reverse pushdown
- front high curl
-------------------
skullcrushers with hammer strength preacher curl
1. 10 / 20
2. 8 / 15
3. 6 / 10
4. 8 / 8
5. 20 / 4-6
------------------
bar curls ( easy bar ) with bench dips
1. 10 / 15
2. 8 / 18
3. 6 / 20
4. 5 / 25
5. 4 / 30
------------------
10 to 5's
- hammer curls same time
- kick backs same time

Chest and Shoulders

warmup: abs class
---------------
flat bench with smith seated military - * low to highs if waiting
1. 15 / 12 front
2. 12 / 12 behind
3. 8 / 10 front
4. 6 / 10 behind
5. 4 / 8 front
6. 3 / 8 behind
7. 15 / 20 front
8. 20 / 20 behind
---------------
high incline dbell press with side bell raises
1. 12 / 12 each
2. 10 / 10 each
3. 8 / 8 each
---------------
pec dec 100
front cable raises 50 each arm

Back and Legs

warmup: 5min cardio 

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

100 leg extensions 

100 lat pulldowns 

* sets of 25 

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

squats with smith low row (under grip)

1. 20 / 20 

2. 10 / 18 

3. 6 / 15 

4. 8 / 18

5. 10 / 20 

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

High row with straight leg d-bell deads 

1. 15 / 12

2. 12 / 10

3. 10 / 8

4. 12 / 6 

5. 15 / 4-6 

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

25 airsquats , 10 pullups  x 3 

Back and Legs

warmup: 5min cardio
-----------------
alternating close grip pullups with back extensions
1. 12 total / 25
2. 12 total / 25
3. 10 total / 20
4. 10 total / 20
5. 8 total / 18
6. 8 total / 18
-------------------
seated row, single arm with single arm low cable row
1. 10 each / 12 each
2. 10 each / 12 each
3. 8 each / 10 each
4. 8 each / 10 each
5. 6 each / 8 each
6. 6 each / 8 each
-------------------
*outside*
- 20 airsquats
- 12 pushups
- lunge to end of first court
- sprint to end
- 20 airsquats
- 12 pushups
- jog to stairs
- 3 up downs

Chest and Shoulders

warmup : 5min cardio
---------------
incline dumbells with cable low crossovers
1. 12 / 15
2. 10 / 12
3. 8 / 10
4. 6 / 8
---------------
pullovers with standing straight bar press
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
----------------
100 close grip flat press with single arm shrugs 75 each arm
-----------------
100 wide grip press with 75 plate raise to press

*if time or held up do low to highs or cable flys

Back and Legs

warmup- 5min cardio
----------------
T-bar one arm row with leg extensions
1. 15 each / 20
2. 12 each / 10 plus 2 holds
3. 10 each / 8 plus 2 holds
4. 10 each / 6 plus 2 holds
5. 8 each / 4 plus 2 holds
6. 8 each / 3 holds
----------------
hammer strength lat pull alternating with leg curls
1. 20 total / 20
2. 18 total / 12 plus 1 hold
3. 16 total / 10 plus 2 holds
4. 14 total / 8 plus 2 holds
5. 12 total / 6 plus 2 holds
6. 10 total / 3 holds
-----------------
squats with strait leg dead lift into shrug
1. 8-10 / 8-10
2. 6-8 / 6-8
3. 6-8 / 6-8
4. 4-6 / 4-6

Chest and Shoulders

warmup: 5min cardio
------------
smith flat bench with push ups - high arm position
1. 15 / 20
2. 10 / 20
3. 8 / 15
4. 6 / 15
5. 4 / 12
6. 3 / 12
------------
behind the neck hammer strength with seated side laterals
1. 15 / 12
2. 12 / 12
3. 10 / 12
4. 8 / 10
5. 6 / 10
6. 4 / 10
---------------
decline press with push ups - low arm position
1. 12 / 20
2. 8 / 15
3. 6 / 12
---------------
hammer military press ( d-bell alternating ) with front raises
1. 16 total / 16 total
2. 14 total / 14 total
3. 12 total / 12 total

Legs and Back

warmup: 5min cardio
---------------
bent over dumbell rows with half pullups
1. 15 each arm / 15 reg - over grip
2. 12 each arm / 15 reg - under grip
3. 10 each arm / 12 close over grip
4. 8 each arm / 12 close under grip
5. 8 each arm / 12 wide over grip
6. 8 each arm / 12 wide under grip
7. 6 each arm / 10 reg sumo grip
8. 6 each arm / 10 reg sumo grip (opposite from last)
---------------------
outside lunges 400
* lunge 2 courts , jog back

Chest and Shoulders

warmup: 5min cardio
----------------
flat dumbell into dumbell seated military
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
5. 4 / 6
---------------
incline dbell with single arm reverse flys
1. 12 / 12 each
2. 10 / 10 each
3. 8 / 8 each
4. 6 / 6 each
5. 4-6 / 6 each
------------------
high cable flys with plate raises
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 10 / 8
-----------------
dbell low to highs with shrugs
1. 24 total / 30
2. 20 total / 25
3. 16 total / 20
4. 14 total / 15

Back and Legs

warmup: 5min
--------------
close grip lat pulldown with leg press
1. 12 / 20
2. 10 / 12
3. 8 / 10
4. 6 / 8
5. 4 / 6
6. 2-3 / 6
-----------------
close grip rows (full stretch) with squats
1. 12 / 15
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
6. 20 / 6
------------------
150 machine rows
150 box jumps

Chest and Shoulders

warmup: 5min cardio
--------------------
flat bench with standing smith press
1. 15 / 12
2. 10 / 10
3. 6-8 / 10
4. 4-6 / 8
-------------------
incline hammer strength with shrugs (easy curl bar - heavy)
1. 15 / 20
2. 12 / 15
3. 6-8 / 10
4. 4-6 / 8
--------------------
deck of cards
- pushups
- dumbbell upright row / raises
- around the world

Legs and Back

warmup: 5min cardio
---------------
high rows
1. 20
2. 12
3. 8
4. 6
5. 12
6. 20
----------------
leg extensions ( pyramid weight) 150 total
----------------
T- bar low row ( light weight )
1.20
2. 15
3. 12
4. 18
---------------
leg curls ( pyramid weight) 150
---------------
outside sprints

Chest and Shoulders

warmup: abs class
---------------
dumbell pullover to press with clings
1.15, 10 / 15
2. 12, 12 / 12
3. 10, 15 / 10
4. 8 , 8 / 8
5. 6, 8 / 6
-----------------
pec deck with plate raises
1. 25 / 15
2. 15 / 12
3. 8-10 / 10
-----------------
flat smith 200
dumbbell front raises 50
dumbbell side raises 50
hanging stretches

Legs and Back

warmup: 5min cardio
--------------
100 squats
100 pullups
100 deadlifts

Chest and Shoulders

warmup: 5min cardio
-------------------
incline smith press with single arm shrugs (dumbbell)
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6 / 6 each
-----------------
flat dumbell press with bench reverse flys
1. 20 /  10
2. 6-8 / 10
3. 4-6 / 8
4. 3-5 / 8
5. 20 / 6
----------------
routine 1 : x3
- swings 12
- low to highs 16 total
- 30 sec sprint
-----------
routine 2 : x3
- upright row 12
- 12 pushups
- 30 sec sprint

Chest and Shoulders

warmup: 5min cardio
-------------
flat bench with low reverse flys
1. 15 / 12
2. 10 / 12
3. 8 / 10
4. 6 / 10
5. 4 / 8
-------------
flat flys with military dbell press
1. 20 / 10
2. 15 / 10
3. 12 / 8
4. 10 / 8
5. 8 / 6
---------------
decline bench with shrugs
1. 15 / 25
2. 8 / 15
3. 4-6 / 8-10
----------------
cable flys with high rope pulls
1. 25 / 20
2. 18 / 15
3. 15 / 12

Legs and Back

warmup: 5min cardio
---------------
lat pulls with dumbbell dead lifts straight leg
1. 20 / 20
2. 10 / 10
3. 8 / 8
4. 4-6 / 6
5. 4-6 / 6
---------------
hammer strength rows (alternating) with cable low rows
1. 16 total / 20
2. 12 total / 15
3. 10 total / 12
4. 12 total / 10
5. 20 total / 15
---------------
Outside
- lunges 2 courts
- 30 air squats
- 3 updowns

Chest and Shoulders

warmup: 5min cardio
---------------
flat dumbell press with cable low crosses
1. 20 / 15
2. 10 / 12
3. 6-8 / 10
4. 4-6 / 8
5. 10 / 12
6. 20 / 15
---------------
incline bar press with plate raise to press
1. 15 / 12
2. 10 / 12
3. 8 / 10
4. 4-6 / 10
5. 10 / 8
6. 15 / 8
--------------
12 to 6's
- dbell side raises
- slow pushups
- shoulder pushups
- dbell low to highs (each arm)

biceps

warmup: abs class
-------------
straight bar drops with back extensions
1. 4, 6, 8 / 25
2. 3, 5, 7 / 25
3. 3, 4, 6 / 25
4. 2, 3, 5, / 25
------------
seated incline curls (alternating) with lat pull curls
1. 20 total / 20
2. 18 total / 18
3. 16 total / 16
------------
routine 1
- low rope curl 15
- hammer dbell negatives 4
- 45 sec sprint

routine 2
- reverse dbell curl 15
- preacher negatives 4
- 45 sec sprint

Chest and Shoulders

warmup : 5min cardio
-----------------
smith flat bench with hammer behind the neck
1. 12 / 12
2.10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
-------------------
incline dbell with standing smith press
1. 10 / 15
2. 8 / 12
3. 6 / 10
4. 15 / 8
5. 20 / 8
-----------------------
smith raises (heavy ) with hammer wide chest
1. 8 / 12
2. 8 / 10
3. 6 / 8
4. 20 / 20
------------------
75 pushups
75 side raise

Back and Legs

warmup: 5min cardio
------------
- 25 pullups
------------
Leg press with bent over rows
1. 15 / 10 each
2. 10 / 8 each
3. 8 / 7 each
4. 6 / 6 each
--------------
leg extensions with close grips rows
1. 25 / 15
2. 15 / 10
3. 10 / 8
4. 8 / 6
--------------
-standing leg curls 100 each leg
-smith behind back shrugs 200
-200 air squats
-25 pullups

Chest and Shoulders

warmup: 5min cardio
-----------
dumbell flat press with snatch / press
1. warmup set
2. 8 / 8
3. alternating 7each / 10
4. 6 / 12
5. alternating 5 each / 12
6. 4 / 15
7. alternating 10 each / 7
8. 20 / 6
-------------
smith incline press with plate raises
1. close grip 10 / 12
2. mid grip 10 / 12
3. wide 10 / 15
4. close 6-8 / 15
5. mid 6-8 / 18
6. wide 6-8 / 18
-------------
-abs 250

Legs and Back

warmup : 5min cardio
---------------
walking lunges with hammer strength lat pull alternating
1. 12 each
2. 10 each
3. 8 each
4. 6 each
5. 4 each
6. 15 each
---------------
100 back extensions
---------------
reverse grip low row with smith squats
1. 12 / 20
2. 10 / 20
3. 8 / 20
4. 6 / 18
5. 4 / 18
6. 15 / 18
---------------
100 leg extensions

Chest and Shoulders

warmup: 5min cardio
------------
flat bench
1. 20
2. 8
3. 6
4. 4
-----------------
deck of cards
- band press
- mid raises
- pushups (vary grips)

Back and Legs

Warmup : 5min cardio
-----------------
high rows with single leg / leg press ( plate shrugs while waiting )
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6-8 / 6 each
-----------------
Tbar row with hack smith squat (air squats while waiting )
1. 15 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
-------------------
Routine * remainder of time
- 6 pullups
- 6 Romanian deadlifts 

Chest and Shoulders

warmup: 5min cardio
----------------
decline press with seated bar military press
1.15 / 15
2. 12 / 12
3. 10 / 10
4. 6-8 / 6-8
---------------
flat dumbell press with arnold d-bell press ( light )
1. 10 / 18
2. 8 / 15
3. 6 / 12
4. 4 / 10
---------------
flat flys with upright flys
1. 12 / 8
2. 8 / 12
3. 8 / 8
---------------
routine : remainder of time
- 20 pec dec / if waiting 20 pushups instead
- front cable raises , single arm 10 each
- side cable raises , single arm 10 each

Arms

warmup: 5min cardio
--------------
 straight bar arm curls 100
 tricep pushdowns 150
-----------------
seated reverse flies with pullovers (light)
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 10 / 10
------------------
high skullcrushers with easy curls (heavy)
1.20 / 8
2.15 / 6
3. 12 / 6
4. 10 / 4
------------------
routine 1
- 45 sprint
- swings
- preacher curls

routine 2
- 45 sprint
- reverse pushdown
- rope 21's

Back and Legs

warmup: 5 min cardio
--------------
squats and shrugs ( heavy )
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
--------------
bent over d-bell rows with leg curls
1. 8 each / 15
2. 7 each  / 12
3. 6 each / 10
4. 5 each / 8
5. 4 each / 6
--------------
back row wide and close grip
- 75 wide grip
-75 close grip
-------------
outside
- 50 lunges , 4 up downs x 3

Chest and Shoulders

warmup : 5min cardio
----------------
cling and press 50
smith flat bench 100
---------------
hammer strength wide chest with hammer behind neck press
1.10/ 12
2. 8 / 10
3. 6 / 8
---------------
flat flys with chicken wings
1. 15 / 20
2. 12 / 15
3. 10 / 12
---------------
hammer strength incline with cable low to highs
1. 20 / 20
2. 6-8 / 16
3. 10 / 14
---------------
high flys 50

Chest Shoulders Triceps

warm-up : 5min cardio
-------------------
flat bench with machine dips
1. 15 reg / 15
2. 10 wide / 12
3. 10 close / 10
4. 6-8 reg / 8
5. 4-6 reg / 6
------------------
high incline dumbbells with incline push downs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
-------------------
routine  1:
- front d-bell raises 16 total
- reverse pushdowns 20
- dbell flys 12

routine 2:
- close grip pushup 10
- wide grip pushup 10
- shoulder pushup 10

Chest and Legs

warm-up : 5min cardio
----------------
smith incline press / straight bar lunges (weighted)
1. 25
2. 10
3. 8
4. 6
5. 4
6. 25
-----------------
flat smith press / d-bell step ups
1. 25 / 20 total
2. 10 / 20
3. 8 / 18
4. 6 / 18
5. 4 / 16
6. 25 / 16
------------------
routine : remainder of time
- flys 20 low and high
- 45 sec sprint

Shoulders and Triceps

warmup: 5min cardio
----------------
routine: single cables 12 -5's
- reg pushdown
- reverse side pushdown
- overhead extension
----------------  * reverse d-bell flys when waiting
behind the neck smith press/ drop weight close grip forward press
1. 12 / 12
2. 10 / 15
3. 8 / 18
4. 6-8 / 20
---------------
d-bell seated alternating down / up presses with skullcrushers
1. 20 total / 18
2. 18 total / 20
3. 16 total / 25
4. 14 total / 30
----------------
band rountine 10-5's
-front
-mid
-side

Back and Biceps

warm-up : 5min cardio
------------
routine :
high curls 75
back extensions 75
---------------------
straight bar curl drops with pull-ups ( machine )
1. 5,7,9 / 20 wide
2. 4,6,8 / 18 mid
3. 3,5,7 / 15 close
4. 3,4,6 / 12 wide
5. 3,4,5 / 10 mid
----------------------
deadlifts with easy curls to dumbells
1. 15 / 8, 20 total alternating
2. 12 / 6, 18 total alternating
3. 10 / 6, 16 total alternating
4. 8 / 4, 14 total alternating
5. 6 / 4, 12 total alternating
-----------------------
* 100 plate shrugs nonstop

Chest and Legs

warmup: 5min cardio
---------------
dumbell flat / leg press
1. warmup
2. 12 / 14
3. 10 / 12
4. 8 / 10
5. 6 / 8
6. 6 / 8
7. 4 / 6
---------------
incline dumbell / squats
1. warmup

2. 12 / 14

3. 10 / 12

4. 8 / 10

5. 6 / 8 

6. 6 / 8 

7. 4 / 6 

----------------
* if time 300 calf raises

High intensity

warmup cardio 5min
-----------------
- machine lat pulldowns alternating 100 total
- seated calf raises 250 (dropping weight when needed
- reverse pushup on smith 75
- cable swings 100
- box jumps 100

Outside routine - remainder of time
-----------------
20 band curls
12 close grip pushups
lunge length of court into sprint to fence
20 airsquats

Chest and Legs

warmup: 5min
-------------
*groups of 2's *
decline press
1. 15
2. 10
3. 6-8
----------
leg curls
1. 20
2. 15
3. 10
----------
incline bar
1. 12
2. 8
3. 4-6
----------
leg extensions
1. 20
2. 15
3. 10
----------
- flat bench remainder of time ( smith or reg )  air squats while waiting

Shoulders and Triceps

warm-up: 5min
--------------
high cross over flys 75
reverse pushdowns 100
-------------
low cross over flys 50
pushdowns 100
---------------
military dbell press / overhead seated easy curl extensions
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
---------------
behind the nech alternating / skull crushers
1. 20 total / 15
2. 18 total / 12
3. 14 total / 10
4. 12 total / 8
---------------
7 min dips
7 min standing dbell press

Back and Biceps

warmup: 5min cardio
-----------------
hammer strength lat pull with hammer preachers
1. 20 / 20
2. 6 / 6
3. 10 / 10
----------------
rows (close grip) with heavy hammer curls
1.6 / 8 each
2. 8 / 7 each
3. 20 / 6 each
---------------
single arm shrugs (dumbell) with lat pull curls
1. 20 each / 8
2. 8 each / 12
3. 6 each / 20
---------------
straight bar curls with rows
1. 10 / 35
2. 8 / 30
3. 6 / 25
--------------
band curls 10 min remainder

Chest and Legs

warmup: 5min cardio
---------------
squats , one plate each side x100
incline dumbells  x100
low to high dumbells 150 total
---------------
leg press x100
flat dumbell  x100
high cable flys x150

Chest and Legs

warmup: 5min cardio
-------------
bench press with lunges .... or dumbbells
1. 20
2. 15
3. 10
4. 8
5. 8
6. 6
----------------
chest routine x3
- incline flys 20
- pec dec 20
- low cable flys 20
---------------
leg routine outside x4
- air squats 20
- stairs 4 up down s

Shoulders and Triceps

warmup: 5min
-------------
routine one  x3
- raises easy curl bar to chin 20
- kickbacks 10 each arm
- standing dbell presses (light) 15
- overhead straight bar
---------------------
routine two  x3
- cable pushdown 20
- plate raises 15
- reverse pushdown 20
- side dumbell raises (same time) 15
--------------------
skull crushers into presses  * while waiting reverse flys
1. 12 / fail
2. 10 / fail
3. 8 / fail
-----------------
machine dips / hammer strength behind the neck  * while waiting reverse flys
1. 12 / 12
2. 10 / 10
3. 8 / 8

Back and Biceps

warmup: 5min cardio
-------------
lat pulls with preacher curls
1. reg 15 / 15
2. wide 10 / 12
3. reverse 10 / 10
4. behind 10 / 10
5. reg 6-8 / 8
6. wide 6-8 / 8
7. behind 6-8 / 6
---------------
bent over rows with easy bar curls
1. 10 each / 12
2. 9 each / 12
3. 8 each / 10
4. 7 each / 10
5. 6 each / 8
6. 5 each / 8
7. 4 each / 6
-----------------
* if time routine (remainder of time)
- 45 sec. sprint
- 20 low row curls
- 20 plate shrugs

chest and legs

warmup: 5 min cardio
-------------------
flat bench with squats
1. warmup
2. 12 / 12
3. 10 / 10
4. 8 / 8
5. 6 / 6
--------------------
deck of cards
-air squats
-push-ups
-------------------
* routine if time
- 45 second sprint
- cable flys 15
- low to highs 20 total

Shoulders and Triceps

warmup: cardio 5 min
--------------
crossover dumbell presses with incline bench cable pushdowns
1. 15 each / 15
2. 12 each / 12
3. 10 each / 10
4. 8 each / 8
---------------
standing military smith press with skull crushers
1. 10 with 12
2. 10 with 10
3. 8 with 8
4. 8 with 8
---------------
routine 1 : bands   x4
- front 10
- side 10
- around the world 10
---------------
rountine 2 : x3
- free weight dips 20
- plate shrugs 20
- standing overhead extensions 20

Back and Biceps

warmup: 5min cardio
--------------
high rows (close grip)
1. 15
2. 10
3. 4-6
4. 6-8
5. 10-12
-------------
easy curl bar
1. 10
2. 8
3. 6
4. 3 drop 2
---------------
shrugs with pullups
1. 15 / 5
2. 10 / 5
3. 8 / 5
4. 4-6 / 5
----------------
bicep routine -cables x3
- low rope 12
- high bar 12
- dumbell reverse 12

Chest and Legs

warmup: 5min cardio
-----------------
wide chest hammer strength 50
air squats 100
----------------
straight leg deads 50
smith flat press 50
----------------
squats 35
incline smith 50
----------------
leg extensions 75
pullovers 35

Chest and Legs

warmup: 5min cardio 

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

box step ups with cable flys high 

1. 16 total / 20 

2. 14 total / 18 

3. 12 total / 15 

4. 10 total / 12 

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

hammer alternating flat dumbbell press with leg press 

1. 20 total / 15

2. 18 total / 12

3. 16 total / 10 

4. 14 total / 8 

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

smith weighted lunges with incline alternating d-bell press

1. 10 each / 16 

2. 8 each / 14 

3. 6 each / 12 

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

leg extensions with low to highs 

1. 20 / 20 total 

2. 15 / 16 total 

3. 10 / 14 total 

Shoulders and Triceps

warmup: 5min cardio
--------------
- 2 sets of 50 tricep pushdowns , dropping weight when nec.
--------------
seated overhead extenstion into presses with side lateral holds
1. 10, 10 / 2holds
2. 8 , 10 / 2holds
3. 6, 8 / 2holds
4. 4, 6 / 2holds
--------------
skullcrushers with military presses
1. 20 / 10
2. 15 / 8
3. 12 / 6
4. 10 / 4-6
-------------
machine dips with low cable crosses
1. 20 / 15
2. 10 / 12
3. 6-8 / 10
-------------
overhead cable extensions with plate raises
1. 20 / 10
2. 15 / 8
3. 12 / 8

Back and Biceps

warmup: 5min cardio
------------
single arm cable routine x3
- low pulls 10each
- back curl 8 each
- front curl 8 each
- across front 8 each
---------------
bent over bar rows ( swapping grips ) with easy bar curls
1. 8 , 8 / 10
2. 6, 8 / 8
3. 4, 6 / 6
4. 4, 4 / 4
-----------------
hammer strength lat pull with high cable curls
1. 10 / 20
2. 8 / 18
3. 6 / 15
4. 4 / 12
------------------
smith shrugs with down the lines *remainder of time
- 8 shrugs
- 35lbs .....down

Chest and Legs

warmup: 5min cardio
---------------
incline bench 150
flat bench 150
squats 300

Chest and Legs

warmup: 5min cardio
---------------
100 leg extensions
75 pec dec
---------------
75 low cable flys
50 leg curls each leg
----------------
leg press with flat flys
1. 12 / 20
2. 20 / 12
3. 8 / 8
----------------
incline flys with free weight lunges
1. 20
2. 12
3. 8
----------------
remainder of time
flat bench press 6 reps with wall holds till fail

Shoulders and Triceps

warmup: 5min
-------------
smith close grip press 75
smith reverse grip press 75
----------------
hammer strength behind the neck with free dips
1. 10 / 16
2. 8 / 18
3. 6 / 20
4. 4 / 20
----------------
smith standing military with skullcrushers
1. 10 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
-----------------
rountine :
- d-bell reverse flys 12
- reverse pushdowns 12
- raises 12
- reg pushdowns 12

Back and Biceps

warmup: 5min cardio 

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

lat pulls with easy bar curls 

1. close grip 12 / wide grip 12

2. close grip 8 / close grip 10 

3. close grip 4-6 / reg grip 6-8 

4. wide grip 4-6 / reg grip 10

5. wide grip 8 / close grip 12

6. wide grip 12 / wide grip 15 

cable rows with straight bar curls 

1. close grip 12 / wide grip 12

2. close grip 8 / close grip 10 

3. close grip 4-6 / reg grip 6-8 

4. wide grip 4-6 / reg grip 10

5. wide grip 8 / close grip 12

6. wide grip 12 / wide grip 15 

- 100 back extensions 

Chest and Legs

warmup: 5min cardio
--------------
incline dumbell with squats
1.10 / 10
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
6. 4 / 6
-----------------
flat dumbell with squats

1.10 / 10 

2. 8 / 10 

3. 6 / 8

4. 6 / 8

5. 4 / 6

6. 4 / 6

-------------------
outside airsquats and pushups
-100
-200

Chest and Legs

warmup: 5min cardio
----------------
bench press with leg extensions * wall holds while waiting
1. 15 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
-----------------
bench press with leg curls * air squats while waiting
1. 2-3 / 6
2. 8 / 10
3. 10 / 12
4. 12 / 15
5. 15 / 20
---------------------
pushups and lunges outside  - remainder of time

-20 pushups
-20 lunges total

Shoulders and Triceps

warmup: 5min cardio
---------------
single cable warmup :
50 each arm pushdown
30 each arm side raises
---------------------
straight bar down up presses (drops) with reverse grip d-bell presses
1. 5.7.9 / 30
2. 4.6.8 / 20
3. 3.5.7 / 15
----------------------
weighted dips (drops) with plate raise to press
1. 8.12 / 15
2. 6.10 / 12
3. 4.8 / 10
---------------------
t-bar shrugs each arm with kickbacks
1. 15 each / 12 each
2. 10 each / 10 each
3. 8 each / 8 each
---------------------
cable front raises with heavy pushdowns
1. 10 each / 6 + 2 holds till fail
2. 8 each / 4 + 3 holds till fail
3. 6 each / 3 +3 holds till fail

Back and Biceps

warmup: 5min cardio
----------------
bent over rows with preacher curls
1. 15 each arm / 20
2. 8 each arm / 12
3. 6 each arm / 8
4. 4 each arm / 6
----------------
bent arm pullovers (straight bar ) into straight bar curls
1. 12 / 18
2. 10 / 12
3. 8 / 10
4. 6 / 8
-----------------
routine remainder of time
- lat pull heavy 6-8 reps
- dbell shrugs heavy 8-10
- 20 total alternating heavy curls

Chest and Legs

warmup : 5min cardio
----------------
- 100 dumbell incline press (light)
- 100 leg press close feet (light)
----------------
wide chest hammer strength with straight leg deads
1. 12 / 12
2. 8 / 10
3. 4-6 / 8
----------------
decline press with leg extensions
1. 15 / 25
2. 8-10 / 15
3. 4-6 / 8-10
----------------
- 25 flat bench heavy ( sets between 4-6 )
- 25 squats ( sets between 4-6 )

misc

warmup: 5min cardio
----------------
-50 pullups
-50 heavy shrugs
---------------
- 50 flat flys
- 50 incline flys
--------------
- 50 straight bar curls
- 50 skullcrushers
---------------

Chest and Legs

warmup: 5min cardio
----------------
- 50 incline smith press
- 75 slow air squats
----------------
Leg press / leg curls / calf raises
1. 15 - 15 - 15
2. 10 - 12 - 12
3. 8 - 10 - 10
4. 6 - 8 - 8
-----------------
Flat d-bell press / pec dec / low to highs
1. 12 - 20 - 20 total
2. 8 - 15 - 16 total
3. 6 - 12 - 14 total
4. 4 - 10 - 12 total
-----------------
- 50 pushups
- 75 air squats

Chest and Legs

warmup: 5 min cardio
----------------
smith flat press with walking lunge to squat
1. 15
2. 12
3. 10
4. 8
5. 6
6. 4
-----------------
Box step ups weighted (alternating leg) with hammer strength incline alternating
1. 16 total , 20 total
2. 14 total, 16 total
3. 12 total, 14 total
4. 10 total, 12 total
------------------
routine outside
- 4 up down stairs
- 15 wide pushups
- 20 air squats
-  rest 30 calf raises

Shoulders and Triceps

warmup: 5min cardio
------------------
Routine: x3
20 pushdowns
10 each arm front cable raises
15 reverse pushdowns
10 each arms cable side raises
------------------
skullcrushers with military press d-bells
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
5. 20 / 15
6. 18 / 15
7. 15 / 15
------------------
rountine x3
15 incline pushdowns
10 plate raises
12 close grip pushups

Back and Biceps

Warmup: 5min cardio
----------
- 100 lat pull downs light weight
- 100 straight bar light weight
----------
incline rows close grip with preacher curls
1. 15 / 18
2. 12 / 15
3. 10 / 12
4. 8 / 10
------------
low row free bar with seated arnold curls & reverse pullup holds
1. 15 / 8 each / 2 holds
2. 12 / 7 each / 3 holds
3. 10 / 6 each / 3 holds
4. 8 / 5 each / 4 holds
------------
routine 1
- farmers walk , 25 shrugs , 15 rope curls    x3
------------
routine 2
cable front curls 15, behind neck holds 4 on lat pull , dumbell negatives 4

Chest and Legs

warmup: 5min cardio
--------------
incline dumbbell with air squats
1. warmup fail
2.10 / 25
3. 8 / 25
4. 6 / 25
5. 4 / 25
--------------
flat dumbbell with leg press
1. warmup fail
2. 6 / 8
3. 6 / 8
4. 4 / 6
5. 4 / 6
--------------
squats with press then fly (light weight)
1. 6 / 20
2. 4 / 18
3. 4 / 15
--------------
outside 20 pushups , 3 up downs

misc

warm-up : 5min
-----------------
bench press
1. 12 slow & smooth
2. 8
3. 6
4. 4
5. 2-3
----------------
flat d-bell flys with incline hammer strength
1. 12
2. 10
3. 8
----------------
biceps
-50 d-bell curls light
- down the line curls
-----------------
300 calf raises

Shoulders and Triceps

warmup: 5min
-------------
incline bench cable pushdown 100
cable raises 75
--------------
standing smith military press alternating front and back with free weight dips
1. 16 total / 30
2. 14 total / 28
3. 12 total / 25
4. 10 total / 20
5.8 total / 18
-----------------
preacher reverse extension into press with kickbacks
1. 10 , 12 / 15 each arm
2. 8 , 10 / 12 each arm
3. 6 , 10 / 10 each arm
4. 6 , 8 / 9 each arm
5. 5 , 8 / 8 each arm
----------------
75 close grip push up
75 shoulder push up

Back and Biceps

warmup: 5min
--------------
21's x 3 biceps
25 pull ups
---------------
shrugs with light strait bar curls
1. 12 / 15
2. 8 / 15
3. 6 / 18
4. 5 / 18
5. 4 / 20
6. 3 / 20
----------------
hammer strength  mid row alternating with preacher curl machine
1. 12 each / 8
2. 11 each / 7
3. 10 each / 6
4. 9 each / 5
5. 8 each / 4
6. 7 each / 3
----------------
lat pull with lat pull biceps
1. 6 / 15
2. 5 / 18
3. 4 / 20

Chest and Legs

warmup : 5min cardio
-------------
decline press with weighted lunges (strait bar)
1. 20
2. 10
3. 8
4. 4-6
5. 12
---------------
smith incline press with leg press
1. 20 / 20
2. 8 / 8
3. 6 / 6
4. 4 / 4
5. 10 / 20
---------------
machine flat bench 150
leg extensions 75
leg curl 75

Chest and Legs

warmup: 5min cardio
-------------
flat bench with hammer strength leg curls
1. 15 / 20
2. 8 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
6. 2-3 / 8
--------------
incline press bar with hammer strength leg extensions
1. 10 / 15
2. 8 / 12
3. 6 / 10
4. 4 / 8
5. 2-3 / 8
----------------
300 calf raises

Shoulders and Triceps

warmup: 5min cardio
---------------
hammer strength dip machine with dumbbell side raise
1. 25 / 12
2. 20 / 10
3. 8 / 8
4. 6 / 6
----------------
seated dumbbell raise to press with cable rope pushdowns
1. 12 / 25
2. 10 / 20
3. 8 / 15
4. 6 / 10
---------------
overhead d-bell extension /drops with single arm d-bell raises
1. 8 then 10 / 8 each
2. 6 then 8 / 7 each
3. 4 then 6 / 6 each
4. 3 then 5 / 5 each
---------------
d-bell close / hammer military press / reverse pushdowns
1. 12 / 18
2. 10 / 15
3. 8 / 12
4. 20 / 20

Back and Biceps

warmup: 5min cardio
--------------
100 machine pullups
100 straight bar curls
-----------
100 shrugs ( one heavy set , on light set)
100 high rope curls
-------------
100 low rows cable
100 back curls cable

Chest and Legs

warmup: 5 min cardio
-----------------
200 flat bench with 200 smith leg variation
- reg grip light weight ( 20-25)      
- close grip light weight (20-25)    
- wide grip light weight (20-25)    
- reg heavy (6-8)
- reg heavy (6-8)
- reg heavy (6-8)
- close heavy (8-10)
- close heavy (8-10)
- wide heavy (8-10)
- wide heavy (8-10)
- reg light weight
- close light weight
- wide light weight

* air squats while waiting

misc

warm up: 5 min cardio
-----------------
routine 1 : x4
- plate raises 12
- high standing cable rows single arm 10 each
- tricep ext. - easy curl bar  6-10

routine 2 : x4
- low cable row - both arms 15
- cable swings 12
- smith shrugs 4-10

routine 3 : x4
- smith reverse push up 15
- calf raises -HEAVY 4-10
- straight bar standing press 10

routine 4: *remaining time
- band reg curls 10
- band wide curls 10
- band reverse curls 10
- stairs

Chest and Legs

warmup : 5 min workout
----------------
flat dbell flys / then press with leg extensions
1. 10 / 15 / 30
2. 8 / 12 / 10 drop 25
3. 6 / 10 / 8 drop 20
4. 6 / 8 / 4 drop 18
5. 4 / 6 / 4 drop 15
----------------
incline flys / then press with leg curls
1. 8 / 8 / 10 drop 12
2. 6 / 8 / 8 drop 15
3. 4 / 6/ 8 drop 18
4. 4 / 4 / 6 drop 20
5. 10 / 15 / 4 drop 25
-----------------
pec dec with squats
1. 20 / 10
2. 10 / 6
3. 6-8 / 4

Shoulders and Triceps

warmup: 5min cardio

triceps - cables x3
15 extensions
15 reverse ex
15 overhead ex
---------------
reverse grip flat bench with arnold presses
1. 15 / 12
2. 12 / 10
3. 10 / 8
---------------
cable cross reverse fly with behind the neck hammer strength
1. 20 / 12
2. 18 / 10
3. 15 / 8
---------------
skullcrushers into seated flys
1. 12 / 20
2. 15 / 15
3. 20 / 12
--------------

triceps - cables x3

15 extensions 

15 reverse ex

15 overhead ex 

Back and Biceps

warm-up: 5min cardio
---------------
bar low rows (over and under grip) with cable front curls
1.12 over / 25
2.12 under / 25
3.8- 10 over / 20
4. 8-10 under / 20
---------------
hammer dumbbell low rows with reverse preacher curls
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 8 / 10
----------------
Lat pull , dumbbell single arm shrugs, easy curls
1. 6-8 , 12 each / 4-6
2. 4-6 , 8 each / 3-5
3. 3-5 , 6 each / 3-5
----------------
behind neck till fail 2x dropping weight
dumbell curls till fail 2x dropping weight

Chest and Legs

warm-up : 5min
------------
Flat dumbbells with leg press
1. 15 / 15 (warmup)
2. 14 alternating total / 12
3. 8 - 10 / 10
4. 4 full - 4 half / 8
5. 4-6 / 6
6. 2-4 drop 12 / 4
-------------
incline dumbbells with single leg leg press
1. 20 alternating / 8 each
2. 8 full - 6 half / 7 each
3. 8-10 / 6 each
4. 4 full - 3 half / 5 each
5. 4-6 / 10 each
6. 2-4 drop 12 / 12 each
--------------
decline press with leg curl competition
1. fail + fail = a
2. fail + fail = b
                        a+b = c

misc

warmup : 5min cardio
----------------
olympic bar pullovers (to press if can) with free weight dips
1. 12 / 30
2. 10 / 25
3. 10 / 20
4. 8 / 15
---------------
cable swings with  rope curls
1. 20 / 20
2. 10 / 18
3. 8 / 8
---------------
free motion alternating lat pulls with incline skulls
1. 16 total / 12
2. 14 / 10
3. 12 / 8
--------------
200 calfs
200 machine rows or band rows

Chest and Legs

warmup: 5min
----------------
smith flat bench / incline smith (varying grips) with free weight lunges ( varying step position )
1. flat wide grip 15 / wide step down and back
2. incline wide grip 15 / mid step down and back
3. flat reg grip 12 / close step down and back
4. incline reg grip 12 / wide step down and back
5. flat close grip 10 / mid step down and back
6. incline close grip 10 / close step down and back
7. flat wide grip 8 / wide step down and back
8. incline wide grip 8 / mid step down and back
9. flat reg grip 6 / close step down and back
10. incline reg grip 6 / wide step down and back
11. flat close grip 4 / mid step down and back
12. incline close grip 4 / close step down and back

Shoulders and Triceps

Warmup: 5min cardio
--------------
tricep cable extensions varying 100
smith raise to press 75
--------------
hammer behind neck press with skullcrushers
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 20 / 20
--------------
weighted dips with heavy front raises
1. 20 / 30 total
2. 8 / 12 total
3. 6 / 10 total
4. 4 / 8 total
-------------
dbell single arm flys with cable crosses triceps
1. 10 each / 20
2. 8 each / 18
3. 6 each / 15
-------------

Back and Biceps

warmup: 5min cardio
----------------
pullups 35
straight bar curls 45
---------------
close grip cable rows / light easy curls bar
1. 15 / 25
2. 10 / 20
3. 6-8 / 15
---------------
smith low rows over and under grip / d-bell hammer curls
1. 10 / 10 / 20 total
2. 8 / 8 / 16 total
3. 6 / 6 / 14 total
----------------
behind neck pulldown / with pulldown bicep curls
1. 10 / 10
2. 8 / 12
3. 6 / 15
----------------
smith shrug / hammer strength preacher curl
1. 20 / 6
2. 10 / 10
3. 4-6 / 20

Chest and Legs

warmup: 5min
------------
flat bench with smith lunges wighted
1. 20 / 10 each
2. 6-8 / 9 each
3. 18 / 8 each
4. 6-8 / 7 each
5. 15 / 6 each
6. 3-5 / 5 each
---------------
incline d-bells with air squats
1. 15 / 25
2. 12  / 25
3. 10  / 20
4. 8 / 20
5. 6 / 18
6. 4 / 18
----------------
leg extensions 100
wide chest hammer 100

Chest and Legs

warmup: 5min
--------------
leg press 100 slow and concentrated / moderately light
flat flys 100 slow and concentrated
-------------
leg extensions with pullover to single press dbell
1. 8 / 10
2. 8 / 8
3. 6 / 8
4. 6 / 6
5. 4 / 4
-------------
bench press with smith squat
1. 8 / 6
2. 6 / 6
3. 4 / 4
4. 4 / 4
5. 3 / 3
--------------

Shoulders and Triceps

warmup: 5min cardio
-------------
incline cable overhead extensions 125
cable military presses 75
-------------
weighted dips with straight bar clings
1. 12 / 10
2. 8-10 / 8
3. 6-8 / 6-8
4. 4-6 / 4-6
--------------
skullcrushers with alternating dbell standing hammer presses
1. 10 / 16
2. 8 / 14
3. 6-8 / 12
4. 4-6 / 10
---------------
routine *rest of time
- weighless dips 20
- plate raises 12
- side raises dbell 12
- close grip pushups 12
-

Back and Biceps

warmup : 5min cardio
--------------
hammer strength lat pulldown with preacher curl hammer strength
1. 15 / 25
2. 12 / 20
3. 10 / 15
--------------
romanian deadlift (straightleg) with straight bar curls
1. 12 / 20
2. 10 / 12
3. 8 / 8
-------------
goodmornings with seated alternating dbells
1. 15 / 20
2. 12 / 18
3. 10 / 16
------------
high wide rows with across heavy hammer curls into shrugs
1. 15 / 12 total / 10
2. 12 / 10 total / 12
3. 10 / 8 total / 14

Chest and Legs

warmup: 5min cardio

*calf raises at every rest point
--------------
-200 smith squats 135 lbs
- 100 incline barbell press
--------------
flat bench dumbbell with lying leg curls
1. 6-8 / 20
2. 6-8 / 18
3. 4-6 / 15
4. 4-6 / 12
--------------

circuits

warmup: 5min
------------
circuit 1 : x3
- cable swings to pushdowns 12 / 12
- rope crunches 20
- farmers walk / wall hold  fail / fail
------------
circuit 2 : x3
- close grip lat pull 15
- easy curls to low rows 10 / 10
- plate shrugs 25
---------
circuit 3 : x3
- leg up plate presses 15
- hangin leg swings 15
- smith bench press 25

Chest and Legs

warmup: 7min stairs
-------------
240 airsquats ( 6 sets of 40 )
65 d-bell press ( sets of 6-8 reps)
-------------
leg extensions with incline d-bell flys
1.20 / 15
2. 6-8 / 12
3. 12 / 10
---------------
leg press calf raises /  pec dec
1. 35 / 15
2. 15 / 20
3. 10 / 25
----------------
close grips smith incline / standing leg curls
1. 10 / 12 each
2. 12 /  14 each
3. 15 / 8 each

Shoulders and Triceps

warmup: 5min cardio
----------------
100 tricep extension
plate raises 65
---------------
skull crushers high & mid / seated bent over flys
1. 10 - 8 / 12
2. 8 - 10 / 10
3. 8 - 8 / 8
4. 6 - 6 / 8
---------------
straight bar seated overhead extension / straight bar standing military
1. 15 / 20
2. 12 / 20
3. 10 / 18
4. 8 / 18
---------------
dip machine / standing cable crossover
1. 20 / 20
2. 15 / 15
3. 12 / 12
---------------
d-bell side raises / reverse extensions
1. 5 slow / 30
2. 8 / 25
3. 10 / 20

Back and Biceps

Warmup: 5min cardio

high cable face rows 75
cable curls 65
-------------
Lat pulls with lat pull curls
1. 15 / 20
2. 10 / 15
3. 10 behind back / 12
4. 8 / 10
5. 6 / 20
-------------
Tbar rows with easy curls (heavy)
1. 20 / 8
2. 12 / 7
3. 10 / 6
4. 8 / 5
5. 6 / 4
----------------
smith behind back shrugs with down the line 40lbs
1. 20 / fail
2. 15 / fail
3. 12 / fail
-----------------

New routines : Chest and Legs

Warmup : cardio 5 min
---------------
Flat bench 125
Lunges 250
---------------
Smith incline / air squats
1. 12 / 35
2. 10 / 30
3. 8 / 25
4. 6 / 20
---------------
Leg extensions / pullovers
1. 30 / 10
2. 20 / 8
3. 10 / 6
---------------
200 calf raises / 75 pec deck

Chest and Abs

Warmup : 5min cardio
-----------
flat dbell press with mid cable flys
1. 10 full , 8 half, 3 holds / 8 plus hold
2. 6 full , 6 half , 2 holds / 5 holds
3. 4 full , 4 half , 2 holds / 4 plus 3 holds
4. 3 full , 3 half . 1 hold / 15
------------
decline press / standing high flys (dbell )
1. 30 / 16
2. 10 ( 3 second rest at top and bottom ) / 14
3. 4-6 / 12
4. 8 full , 4 half, 1 hold / 10
-------------
incline machine 100 alternating / 150 crunches
-------------
100 pushups / leg ups 75

Arms & Abs

warmup: 5min cardio 

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

incline cable pushdowns 75

lat pull curls 75

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

reverse grip bench with plate side to side 

1. 10 / 20 total

2. 8 / 18

3. 6 / 16

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

hammer strength preacher curl (single arm) with rope crunches 

1. 8 each / 20 

2. 7 each / 18

3. 6 each / 16 

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

incline skull crushers with straight bar curls 

1. 12 / 10

2. 10 / 8

3. 8 / 6

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

cable heavy negatives with weightless dips

1. 3 / 25

2. 3 / 20

3. 3 / 18

------------- 

hanging leg hold 3 times

Legs and Shoulders

Warmup: 5min cardio
------------
smith upright row with single leg curls
1. 20 / 15 each
2. 15 / 12 each
3. 12 / 10 each
4. 8 / 8 each
---------
military barbell press with leg extensions
1. 12 / 25
2. 10 / 15
3. 8 / 10
4. 6 / 8
------------
rope face pulls with calf raises
1. 20 / 50
2. 18 / 50
3. 15 / 50
-----------
plate down and up presses with wall holds
1. 15 / fail
2. 18 / fail
3. 20 / fail

Chest and Back

Warmup: 5min cardio
--------------
Flat bench with close grip pullups side to side
1. 15 / 10
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 8
6. 4 / 6
7. 2 / 6
---------------
Incline d-bells with bent over rows (reverse grip - straight bar)
1. 15 / 25
2. 12 / 20
3. 10 / 18
4. 8 / 15
5. 6 / 12
6. 4 / 10
7. 4 / 10

Chest

Warmup: 5min cardio
----------------
-pec dec machine 75 ( 2second hold at top and bottom)
-135lbs 75 (2second hold at bottom)
-mid cable flys  75 (2second hold at center)
---------------
- incline close grip pushup 50
- low to high 50 each arm

Back * Shoulders * Abs

warmup: 5min cardio
--------------
Lat pulls with cable side crunches
1. wide grip 12 with 15 each
2. med grip 10 w/ 12 each
3. close 10 w/ 12 each
4. reverse 8 w/ 10 each
5. mid 6 w/ 8 each
6. mid 4-6 w/ 8 each
--------------
seated front raises with side raises
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 8 / 8
--------------
machine crunches with mid machine rows
1. 25 / 20
2. 20 / 18
3. 18 / 15
4. 15 / 12
--------------
hanging leg swings  till end

Arms & Abs

warmup: 5 min cardio
---------------
100 light machine dips
65 hammer strength preacher curl
-------------
skullcrushers to curls
75 each
-------------
down the line d-bell curls to fail (starting @ 45 -50 lbs) no more than 10lb drop
standing straight bar extensions 20
x3
--------------
cable low rope curls 75
tricep extensions cable ball cross 75

Legs and Shoulders

warmup: stairs 7min
------------
leg extensions with seated reverse flys (under legs)
1.25 / 20
2. 20 / 15
3. 12 / 12
4. 8-10 / 10
5. 6 +hold / 8
------------
leg curls with dumbbell military press
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 6
------------
routine
- iron crosses 75
- single arm squat to press dumbells 35 each arm
- kettle bell squat to swing 25 each arm

Chest

warmup: cardio 5min
----------------
cable front flys with high flys cable
1. 20 / 20
2. 18 / 10
3. 10 / 18
4. 12 / 12
------------
Pec deck with incline d-bell press
1. 20 / 15
2. 18 / 12
3. 15 / 10
4. 12 / 8
------------
flat bench 185lbs  how many can you do in remainder of time

Back * Shoulders * Abs

warmup: 5min cardio
-------------
alternating cable lat pulldown
1. 30
2. 24
3. 10

smith shrugs front and back
1. 10 front
2. 10 back
3. 6-8 front
4. 6-8 back
5. 4-6 front
6. 4-6 back

plate overheads - 45

cable swings - 45

machine abs - 100

incline leg raises - 50

side raises d-bell ( one arm at a time) -35 each arm

Arms & Abs

warmup: 5min cardio
--------------
75 light skullcrushers
75 light preacher curls
---------------
weighted dips with straight bar curls
1. 12 / 3,4,5
2. 10 / 3,4,5
3. 8 / 3,4,5
4. 10 / 3,4,5
---------------
overhead extension straight bar  with incline curls dumbs
1. 15 / 20 total
2. 12 / 16 total
3. 10 / 14 total
4. 8 / 10 total
---------------
100 pushdowns (varying grips)
100 curls (varying)

Legs and Shoulders

warm-up: cardio
-------------
squats with smith mititary
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 10 / 8
5. 8 / 8
6. 6 / 10
7. 4 / 12
-------------------
free weight lunges with shoulder raises
1. 30 / 15
2. 28 / 12
3. 25 / 10
4. 20 / 12
5. 18 / 15
6. 35 / 20

*outside stairs

Chest and Back

warmup: 7min cardio
----------------
hammer strength lat pulldown with reverse grip low row ( free bar)
1.20 alternating / 20 rows
2.16 alternating / 15 rows
3.14 alternating / 12 rows
4.12 alternating / 10 rows
5.10 alternating / 8 rows
-----------
flat dumbell press with hammer strength incline press
1. 8,12 with 20 alternating
2. 6,10 with 18 alternating
3. 4,8 with 16 alternating
4. 3,6 with 14 alternating
-------------
behind neck lat pull with d-bell shrugs
1. 15 with 10 (heavy)
2. 12 with 10 (heavy)
3. 10 with 8 (heavy)
4. 8 with 8 (heavy)
----------------
decline bench with smith flat
1.10 with 20
2. 8 with 18
3. 8 with 15
4. 6 with 25

Chest

warmup: 7 min arm bike
-------------
flat bench press with incline flys
1. warmup
2. 185 - fail / 12
3. 225 - fail / 10
4. 225 - fail / 8
5. 225 - fail / 6
---------------
smith incline with flat flys
1. warmup
2. whatever weight till fail / 12
3. whatever weight till fail / 10
4. whatever weight till fail / 8
5. whatever weight till fail / 6
---------------
low to highs with pullovers
1. 20 total / 12
2. 14 total / 10
3. 10 total / 8

Legs and Shoulders

warm-up: 5min cardio
----------------
leg press and military press
1.20 / 15
2.10 / 12
3.8 / 10
4.6 / 8
5.4 / 6
6.6 / 10
7.8 / 12
8.10 / 15
9.12 / 15
10.15 / 15
11.20 / 20

-----------
*if time
-front band 50
-air squat 75
-side brand 50

Chest and Back

Warm up: cardio 5min
---------------
close grip pull downs with flat dumbbell press
1. 15/ 12
2. 12/ 10
3. 10/ 8
4. 8/ 6
5. 6/ 4
--------------
smith low rows with wide chest hammer press
1. 20 / 15
2. 4,6,8 / 12
3. 3,5,7 / 10
4. 8 / 8
5. 6 / 6
----------------
hammer incline with shrugs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4/ 8

Chest

Warmup : cardio 5min
-------------
decline bench with incline bench
1. 20 / 20
2. 12 / 8
3. 8 / 12
4. 8 / 8
5. 6 / 6
-------------
Flat dumbbell flys with presses
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
--------------
pullovers with incline dumbbell flys
1. 12 / 10
2. 10 / 8
3. 8 / 6

Back

warm-up : 10 min incline walk
------------------
High rows with behind neck lat pulls
1.15 / 15
2.12 / 18
3.18 / 12
4.10 / 10
5.8 / 8
----------------
Back extensions with plate swings side to side
1.15 / 20 total
2.12 / 18 total
3.10 / 16 total
4.20 / 10 total
5.24 / 8 total
---------------
Cable side crunches with plate shrugs
1. 15 each / 25
2. 12 each  / 20
3. 10 each / 18
4. 8 each / 15

Arms & Abs

warm-up : cardio 5 min
----------------
75 push downs
75 cable curls
----------------
incline skullcrusher with preacher curls
1. 12 / 15
2. 10 / 12
3. 8 / 10
4. 8 / 8
----------------
seated kickbacks with seated arnold curls
1. 15 / 10 each arm
2. 12 / 8 each arm
3. 10 / 7 each arm
4. 8 / 6 each arm
-----------------
routine for rest of workout
- 25 abs cable
- 20 overhead rope extensions
- 21's (7 reverse, 7 wide, 7close grips)
- farmers walk

Legs and Shoulders

Warm-up: 5min steps
----------------
standing behind the neck military press (smith machine) 100
leg extensions 200
arnold press dumbells 100
leg curls 100 each leg
---------------
calf raises 200
band front raises 50

Chest and Back

Warm-up: 5min cardio
----------------
smith incline with tbar low row
1. 15 / 15
2. 12 / 12
3. 8-10 / 12
4. 6-8 / 10
5. 4-6 / 10
------------------
dumbell press with bent over rows
1. 12 / 8 each
2. 10 / 7 each
3. 8 / 6 each
4. 6 / 5 each
5. 4 / 4 each
--------------------
decline press with low to highs
1. 20 / 30 total
2. 12 / 20 total
3. 8 / 14 total
4. 6 / 12 total
----------------------
Lat pulldowns with plate shrugs
1. 25 / 25
2. 8 / 20
3. 6 / 15
4. 20 behind back / 30

Chest

Warm-up: 5min cardio
---------------

- deck of cards push ups
- 100 pec dec light

back

Warmup: 5min cardio
-----------
Shrugs with back extensions
1.15 / 20
2.12 / 15
3.10 / 12
4.8 / 10
5.6 / 8
6.4 / 6
----------------
Deadlifts with hammer alt. rows
1. 10 / 8 each
2. 10 / 7 each
3. 8 / 6 each
4. 8 / 5 each
5. 6 / 4 each
6 6 / 4 each
-----------------
hanging leg swings with reverse bench flys
1.12 / 12
2. 10 / 10
3. 8 / 8
4. 8 / 8

Arms & Abs

Warm-up: 5min cardio
-------------------
straight bar curl with reverse grip bench
1. 25 curls / 15 bench
2. 4,6,8 curls / 12 bench
3. 6 curls / 10 bench
4. 3,5,7 curls / 10 bench
-------------------
High cable curl into overhead extensions
1.15-15
2.10-20
3.20-10
------------------
skullcrushers into easy curls
1. 12 - 8
2. 10-10
3. 8-12
-------------------
pushdowns / rope curls
1. 10-10
2. 8-12
3. 12-8
-----------------
Free weight dips 150
abs 150

Legs and Shoulders

warmup: 5 min stairs
----------------
- 300 body weight lunges
- 150 easy curl bar half cling press
- kettle bell squat to swing 50 each arm
- band side raises 50 each arm
- 200 abs
- 150 calf raises

Chest and Back

Warmup: cardio 5min
---------------
Lat pulls with incline dumbells (vary grips on the pulls)
1.20 pulls / 20 incline
2.12 pulls / 10 incline
3.10 pulls / 8 incline
4.8 pulls / 6-8 incline
5.6 pulls / 4-6 incline
6.4 pulls / 3-4 incline
---------------
Flat bench with machine pullups
1.8 flat/15 pulls
2.7 flat/12 pulls
3.6 flat/10 pulls
4.5 flat/8 pulls
5.4 flat/8 pulls
-----------------
250 abs

chest

Warmup : 5min cardio
---------------
bench press 200
pec dec 300
calf raises inbetween each set

Back and Abs

Warmup: 5min cardio
--------------------
cable lat pulldown alternating with hanging leg swings
1. 30 total pulldown / 15 swings
2. 20 total pulldown / 15 swings
3. 18 total pulldown / 12 swings
4. 40 total pulldown / 12 swings
-------------------
t-bar row with back extensions / crunches
1. 10 / 15 / 20
2. 8 / 20 / 12
3. 6 / 18 / 10
-----------------
seated shrugs with single cable mid row
1. 15 / 12
2. 12 / 15
3. 10 / 18
4. 8 / 20
-----------------
remainder of time:
- rope crunches 18
- 45 sprint
- arm swings 15

Arms & Abs

Warmup: cardio 5min
----------------
Hammer strength dip machine 100
rope curls 100
leg swings 100
----------------
 skull crushers
1. 8 med, 8 high, 8 low, 15 press
2.  6 med, 6 high, 6 low, 20 press
3.  4 med, 4 high, 4 low, 25 press
4.  10 med, 10 high, 10 low, 10 press
---------------
preacher curls negatives with dumbell overhead extensions
1. 3 negs / 12 ex
2. 4 negs / 10 ex
3. 2 negs / 8 ex

10 to 5 's dumbells
- reg. curl
- kickback
- reverse curl

Legs and shoulders

Warmup: stairs 5min
------------
squat to press 100
-------------
leg press with easy curl bar raises
1. 10 leg press / 15 raises
2. 8 leg press / 12 raises
3. 6 leg press / 10 raises
4. 4 leg press / 8 raises
-------------
front raises (heavy) with calf raises
1. 7 each / 30 calfs
2. 6 each / 25 calfs
3. 5 each / 20 calfs
4. 4 each / 15 calfs
--------------
side raise holds with leg extensions
1. 5 holds / 20 extensions
2. 4 holds / 18 extensions
3. 3 holds / 15 extensions

Chest

Warmup: cardio 5min
------------------
Flat bench with low to highs
1. 12 flat / 20 total
2. 10 flat / 18 total
3. 8 flat / 15 total
4. 6 flat / 12 total
5. 4 flat / 10 total
-----------------
Hammer strength incline with flat flys
1. 12 incline / 12 flys
2. 10 incline / 12 flys
3. 8 incline / 10 flys
4. 8 incline / 10 flys
5. 6 incline / 8 flys
-------------------
pec dec with high flys
1. 18 pec dec / 15 flys
2. 15 pec dec / 12 flys
3. 15 pec dec / 12 flys
4. 12 pec dec / 10 flys
5. 12 pec dec / 10 flys