Chest and Back

Warmup: 5min cardio
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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
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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
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-pec dec machine 75 ( 2second hold at top and bottom)
-135lbs 75 (2second hold at bottom)
-mid cable flys  75 (2second hold at center)
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- 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
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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
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hanging leg swings  till end

Arms & Abs

warmup: 5 min cardio
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100 light machine dips
65 hammer strength preacher curl
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skullcrushers to curls
75 each
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down the line d-bell curls to fail (starting @ 45 -50 lbs) no more than 10lb drop
standing straight bar extensions 20
x3
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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
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leg curls with dumbbell military press
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 6
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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
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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
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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
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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

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*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
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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
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calf raises 200
band front raises 50