Chest and Back

Warm-up: 5min cardio
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smith incline with tbar low row
1. 15 / 15
2. 12 / 12
3. 8-10 / 12
4. 6-8 / 10
5. 4-6 / 10
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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
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decline press with low to highs
1. 20 / 30 total
2. 12 / 20 total
3. 8 / 14 total
4. 6 / 12 total
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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
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Shrugs with back extensions
1.15 / 20
2.12 / 15
3.10 / 12
4.8 / 10
5.6 / 8
6.4 / 6
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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
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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
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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
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High cable curl into overhead extensions
1.15-15
2.10-20
3.20-10
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skullcrushers into easy curls
1. 12 - 8
2. 10-10
3. 8-12
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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
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- 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
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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
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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
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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
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t-bar row with back extensions / crunches
1. 10 / 15 / 20
2. 8 / 20 / 12
3. 6 / 18 / 10
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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
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Hammer strength dip machine 100
rope curls 100
leg swings 100
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 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
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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
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squat to press 100
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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
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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
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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
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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
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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

Back and abs

Warmup: cardio 5min

- 70 pullups
- 200 shrugs (mixed it up with light and heavy sets)
- 100 tbar low row (back at 90 degrees)
- 100 Cable swings
- 50 ball tosses

* Do in whatever order switching whenever as well

Arms and Abs

warmup: cardio 5 min
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cable pushdowns 75
cable curls 75
* lighter weight - loosen up
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weighted dips / plate swings / straight bar curls
1. 10 dips/ 20 swings / 8 curls
2. 8 dips/ 18 swings / 7 curls
3. 6 dips/ 15 swings / 6 curls
4. 4 dips/ 12 swings / 5 curls
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skullcrushers / seated leg swing / preacher curl
1. 20 skulls / 20 swing / 20 curls
2. 10 skulls / 18 swing / 8 curls
3. 8 skulls / 15 swing / 8 curls
4. 6 skulls / 12 swing / 6 curls
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incline cable curl / rope crunches / hammer strength light dips
1. 15 curls / 20 crunches / 18 dips
2. 18 curls / 22 crunches / 20 dips
3. 8 curls / 24 crunches / 25 dips
4. 10 curls / 26 crunches / 30 dips

Legs and Shoulders

warmup: stairs 7min
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shrugs with squats ( heavy )
1. 12 shrugs / 10 squats
2. 10 shrugs / 8 squats
3. 8 shrugs / 6 squats
4. 6 shrugs / 4 squats
--------------
leg curls with military press
1. 10 curls / 10 military
2. 8 curls / 8 military
3. 6 curls / 6 military
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routine
- band raise front 50
- band raise mid  50
- band raise side  50
- airsquats 150
- step calf raise 150
- crunches 100

Back and Chest

warmup: 5 min cardio
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deadlifts 65
incline bar 75
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smith flat bench with hammer strength lat pulldowns alternating
1. 15 flat with 12 each arm lat pull
2.12 flat with 10 each arm lat pull
3.8-10 flat with 8 each arm lat pull
4.6-8 flat with 6 each arm lat pull
5.4-6 flat with 4 each arm lat pull
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close grip row (slow and deep stretch) with heavy pec dec
1. 10 row with 8 pec dec
2.8 row with 6 pec dec
3.6 row with 5 pec dec
4.5 row with 4 pec dec
5.4 row with 3 + hold  pec dec
----------------
 *if time abs ball toss

Chest

warmup: 5min cardio

Decline bench with overhead dumbell swings
1. 15 / 12
2. 8-10 / 10
3. 4-6 / 8

Flat dumbells with incline flys
1. 6-8 / 12
2. 4-6 / 10
3. 2-4 /8

cable low to high with pec deck
1. 15 / 20
2. 20 / 15
3. 20 / 20

Flat bench (varying grip )
100

arms and abs

warmup: routine 3x through
- 10 pullups
- 12 leg swings
- 15 pushups
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incline cable pushdowns with incline d-bell curls alternating
1.15 pushdowns/10 curls each arm
2.12 pushdowns/8 curls each arm
3.10 pushdowns/7 curls each arm
4.8 pushdowns/6 curls each arm
---------------
cable rope pushdown into rope crunches
1. 20 pushdowns / 20 crunches
2. 18 pushdowns /25 crunches
3. 15 pushdowns /30 crunches
---------------
hammer strength preacher curls with seated leg swings
1. 15 curls / 15 swings
2. 10 curls / 12 swings
3. 8 curls / 10 swings
--------------
skullcrushers with dumbell curls
1. 18 crushers / 15 curls
2. 15 crushers / 12 curls
3. 12 crushers / 10 curls
4. 10 crushers / 10 curls

Legs and Shoulders

warmup:7min stairs
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-smith military press ( prefereably behind the neck) 75
-weighted walking lunges 200 total
-shrugs 150
-air squats 200
-plate raises all the way above head 100
-leg curls standing 50 each leg
-cable cross / reverse fly 100
-calf raises 200  

Back and Chest : Cut season begins

warmup : 7min cardio
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smith machine incline with bent over rows (dumbell)
1. 15 smith / 10 each arm rows
2. 10 smith / 8 each arm rows
3. 6-8 smith / 6 each arm rows
4. 6 slow smith / 4 slow each arm rows
5. 3-4 press and hold repeated smith / 3-4 hold at top each arm rows
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flat dumbell press with lat pulldowns
1. 12 press / behind the neck 10 pulldown
2. 6-8 press / wide grip 8-10 pulldown
3. 4-6 press / reverse grip 8-10 pulldown
4. 3 holds press / 6-8 reg pulldown
5. 2-3 press / 4-6 reg pulldown
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smith low row wide grip (keeping back 90 degrees) with hammer strength wide chest
1. 3 drop weight , 5 drop, 7 low row / 15 wide chest
2. 8 low row / 3 drop weight, 5 drop, 7 wide chest
3. 4 drop weight, 6 low row / 4 drop weight, 6 wide chest
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routine - 3 times through
- 10 pullups, 10 hanging leg swings, 15 pushups