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