Back and Biceps

warmup: 5min cardio
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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
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* 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
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deck of cards
-air squats
-push-ups
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* 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
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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 )