Legs and Back

warmup : 5min cardio
---------------
walking lunges with hammer strength lat pull alternating
1. 12 each
2. 10 each
3. 8 each
4. 6 each
5. 4 each
6. 15 each
---------------
100 back extensions
---------------
reverse grip low row with smith squats
1. 12 / 20
2. 10 / 20
3. 8 / 20
4. 6 / 18
5. 4 / 18
6. 15 / 18
---------------
100 leg extensions

Chest and Shoulders

warmup: 5min cardio
------------
flat bench
1. 20
2. 8
3. 6
4. 4
-----------------
deck of cards
- band press
- mid raises
- pushups (vary grips)

Back and Legs

Warmup : 5min cardio
-----------------
high rows with single leg / leg press ( plate shrugs while waiting )
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6-8 / 6 each
-----------------
Tbar row with hack smith squat (air squats while waiting )
1. 15 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
-------------------
Routine * remainder of time
- 6 pullups
- 6 Romanian deadlifts 

Chest and Shoulders

warmup: 5min cardio
----------------
decline press with seated bar military press
1.15 / 15
2. 12 / 12
3. 10 / 10
4. 6-8 / 6-8
---------------
flat dumbell press with arnold d-bell press ( light )
1. 10 / 18
2. 8 / 15
3. 6 / 12
4. 4 / 10
---------------
flat flys with upright flys
1. 12 / 8
2. 8 / 12
3. 8 / 8
---------------
routine : remainder of time
- 20 pec dec / if waiting 20 pushups instead
- front cable raises , single arm 10 each
- side cable raises , single arm 10 each

Arms

warmup: 5min cardio
--------------
 straight bar arm curls 100
 tricep pushdowns 150
-----------------
seated reverse flies with pullovers (light)
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 10 / 10
------------------
high skullcrushers with easy curls (heavy)
1.20 / 8
2.15 / 6
3. 12 / 6
4. 10 / 4
------------------
routine 1
- 45 sprint
- swings
- preacher curls

routine 2
- 45 sprint
- reverse pushdown
- rope 21's

Back and Legs

warmup: 5 min cardio
--------------
squats and shrugs ( heavy )
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
--------------
bent over d-bell rows with leg curls
1. 8 each / 15
2. 7 each  / 12
3. 6 each / 10
4. 5 each / 8
5. 4 each / 6
--------------
back row wide and close grip
- 75 wide grip
-75 close grip
-------------
outside
- 50 lunges , 4 up downs x 3

Chest and Shoulders

warmup : 5min cardio
----------------
cling and press 50
smith flat bench 100
---------------
hammer strength wide chest with hammer behind neck press
1.10/ 12
2. 8 / 10
3. 6 / 8
---------------
flat flys with chicken wings
1. 15 / 20
2. 12 / 15
3. 10 / 12
---------------
hammer strength incline with cable low to highs
1. 20 / 20
2. 6-8 / 16
3. 10 / 14
---------------
high flys 50

Chest Shoulders Triceps

warm-up : 5min cardio
-------------------
flat bench with machine dips
1. 15 reg / 15
2. 10 wide / 12
3. 10 close / 10
4. 6-8 reg / 8
5. 4-6 reg / 6
------------------
high incline dumbbells with incline push downs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
-------------------
routine  1:
- front d-bell raises 16 total
- reverse pushdowns 20
- dbell flys 12

routine 2:
- close grip pushup 10
- wide grip pushup 10
- shoulder pushup 10

Chest and Legs

warm-up : 5min cardio
----------------
smith incline press / straight bar lunges (weighted)
1. 25
2. 10
3. 8
4. 6
5. 4
6. 25
-----------------
flat smith press / d-bell step ups
1. 25 / 20 total
2. 10 / 20
3. 8 / 18
4. 6 / 18
5. 4 / 16
6. 25 / 16
------------------
routine : remainder of time
- flys 20 low and high
- 45 sec sprint

Shoulders and Triceps

warmup: 5min cardio
----------------
routine: single cables 12 -5's
- reg pushdown
- reverse side pushdown
- overhead extension
----------------  * reverse d-bell flys when waiting
behind the neck smith press/ drop weight close grip forward press
1. 12 / 12
2. 10 / 15
3. 8 / 18
4. 6-8 / 20
---------------
d-bell seated alternating down / up presses with skullcrushers
1. 20 total / 18
2. 18 total / 20
3. 16 total / 25
4. 14 total / 30
----------------
band rountine 10-5's
-front
-mid
-side

Back and Biceps

warm-up : 5min cardio
------------
routine :
high curls 75
back extensions 75
---------------------
straight bar curl drops with pull-ups ( machine )
1. 5,7,9 / 20 wide
2. 4,6,8 / 18 mid
3. 3,5,7 / 15 close
4. 3,4,6 / 12 wide
5. 3,4,5 / 10 mid
----------------------
deadlifts with easy curls to dumbells
1. 15 / 8, 20 total alternating
2. 12 / 6, 18 total alternating
3. 10 / 6, 16 total alternating
4. 8 / 4, 14 total alternating
5. 6 / 4, 12 total alternating
-----------------------
* 100 plate shrugs nonstop

Chest and Legs

warmup: 5min cardio
---------------
dumbell flat / leg press
1. warmup
2. 12 / 14
3. 10 / 12
4. 8 / 10
5. 6 / 8
6. 6 / 8
7. 4 / 6
---------------
incline dumbell / squats
1. warmup

2. 12 / 14

3. 10 / 12

4. 8 / 10

5. 6 / 8 

6. 6 / 8 

7. 4 / 6 

----------------
* if time 300 calf raises

High intensity

warmup cardio 5min
-----------------
- machine lat pulldowns alternating 100 total
- seated calf raises 250 (dropping weight when needed
- reverse pushup on smith 75
- cable swings 100
- box jumps 100

Outside routine - remainder of time
-----------------
20 band curls
12 close grip pushups
lunge length of court into sprint to fence
20 airsquats

Chest and Legs

warmup: 5min
-------------
*groups of 2's *
decline press
1. 15
2. 10
3. 6-8
----------
leg curls
1. 20
2. 15
3. 10
----------
incline bar
1. 12
2. 8
3. 4-6
----------
leg extensions
1. 20
2. 15
3. 10
----------
- flat bench remainder of time ( smith or reg )  air squats while waiting

Shoulders and Triceps

warm-up: 5min
--------------
high cross over flys 75
reverse pushdowns 100
-------------
low cross over flys 50
pushdowns 100
---------------
military dbell press / overhead seated easy curl extensions
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
---------------
behind the nech alternating / skull crushers
1. 20 total / 15
2. 18 total / 12
3. 14 total / 10
4. 12 total / 8
---------------
7 min dips
7 min standing dbell press

Back and Biceps

warmup: 5min cardio
-----------------
hammer strength lat pull with hammer preachers
1. 20 / 20
2. 6 / 6
3. 10 / 10
----------------
rows (close grip) with heavy hammer curls
1.6 / 8 each
2. 8 / 7 each
3. 20 / 6 each
---------------
single arm shrugs (dumbell) with lat pull curls
1. 20 each / 8
2. 8 each / 12
3. 6 each / 20
---------------
straight bar curls with rows
1. 10 / 35
2. 8 / 30
3. 6 / 25
--------------
band curls 10 min remainder

Chest and Legs

warmup: 5min cardio
---------------
squats , one plate each side x100
incline dumbells  x100
low to high dumbells 150 total
---------------
leg press x100
flat dumbell  x100
high cable flys x150

Chest and Legs

warmup: 5min cardio
-------------
bench press with lunges .... or dumbbells
1. 20
2. 15
3. 10
4. 8
5. 8
6. 6
----------------
chest routine x3
- incline flys 20
- pec dec 20
- low cable flys 20
---------------
leg routine outside x4
- air squats 20
- stairs 4 up down s

Shoulders and Triceps

warmup: 5min
-------------
routine one  x3
- raises easy curl bar to chin 20
- kickbacks 10 each arm
- standing dbell presses (light) 15
- overhead straight bar
---------------------
routine two  x3
- cable pushdown 20
- plate raises 15
- reverse pushdown 20
- side dumbell raises (same time) 15
--------------------
skull crushers into presses  * while waiting reverse flys
1. 12 / fail
2. 10 / fail
3. 8 / fail
-----------------
machine dips / hammer strength behind the neck  * while waiting reverse flys
1. 12 / 12
2. 10 / 10
3. 8 / 8