misc

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

warmup: 5min cardio
----------------
- 50 incline smith press
- 75 slow air squats
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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
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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
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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
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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
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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