Legs and Back

warmup: 5min cardio
---------------
bent over dumbell rows with half pullups
1. 15 each arm / 15 reg - over grip
2. 12 each arm / 15 reg - under grip
3. 10 each arm / 12 close over grip
4. 8 each arm / 12 close under grip
5. 8 each arm / 12 wide over grip
6. 8 each arm / 12 wide under grip
7. 6 each arm / 10 reg sumo grip
8. 6 each arm / 10 reg sumo grip (opposite from last)
---------------------
outside lunges 400
* lunge 2 courts , jog back

Chest and Shoulders

warmup: 5min cardio
----------------
flat dumbell into dumbell seated military
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
5. 4 / 6
---------------
incline dbell with single arm reverse flys
1. 12 / 12 each
2. 10 / 10 each
3. 8 / 8 each
4. 6 / 6 each
5. 4-6 / 6 each
------------------
high cable flys with plate raises
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 10 / 8
-----------------
dbell low to highs with shrugs
1. 24 total / 30
2. 20 total / 25
3. 16 total / 20
4. 14 total / 15

Back and Legs

warmup: 5min
--------------
close grip lat pulldown with leg press
1. 12 / 20
2. 10 / 12
3. 8 / 10
4. 6 / 8
5. 4 / 6
6. 2-3 / 6
-----------------
close grip rows (full stretch) with squats
1. 12 / 15
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
6. 20 / 6
------------------
150 machine rows
150 box jumps

Chest and Shoulders

warmup: 5min cardio
--------------------
flat bench with standing smith press
1. 15 / 12
2. 10 / 10
3. 6-8 / 10
4. 4-6 / 8
-------------------
incline hammer strength with shrugs (easy curl bar - heavy)
1. 15 / 20
2. 12 / 15
3. 6-8 / 10
4. 4-6 / 8
--------------------
deck of cards
- pushups
- dumbbell upright row / raises
- around the world

Legs and Back

warmup: 5min cardio
---------------
high rows
1. 20
2. 12
3. 8
4. 6
5. 12
6. 20
----------------
leg extensions ( pyramid weight) 150 total
----------------
T- bar low row ( light weight )
1.20
2. 15
3. 12
4. 18
---------------
leg curls ( pyramid weight) 150
---------------
outside sprints

Chest and Shoulders

warmup: abs class
---------------
dumbell pullover to press with clings
1.15, 10 / 15
2. 12, 12 / 12
3. 10, 15 / 10
4. 8 , 8 / 8
5. 6, 8 / 6
-----------------
pec deck with plate raises
1. 25 / 15
2. 15 / 12
3. 8-10 / 10
-----------------
flat smith 200
dumbbell front raises 50
dumbbell side raises 50
hanging stretches

Legs and Back

warmup: 5min cardio
--------------
100 squats
100 pullups
100 deadlifts

Chest and Shoulders

warmup: 5min cardio
-------------------
incline smith press with single arm shrugs (dumbbell)
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6 / 6 each
-----------------
flat dumbell press with bench reverse flys
1. 20 /  10
2. 6-8 / 10
3. 4-6 / 8
4. 3-5 / 8
5. 20 / 6
----------------
routine 1 : x3
- swings 12
- low to highs 16 total
- 30 sec sprint
-----------
routine 2 : x3
- upright row 12
- 12 pushups
- 30 sec sprint

Chest and Shoulders

warmup: 5min cardio
-------------
flat bench with low reverse flys
1. 15 / 12
2. 10 / 12
3. 8 / 10
4. 6 / 10
5. 4 / 8
-------------
flat flys with military dbell press
1. 20 / 10
2. 15 / 10
3. 12 / 8
4. 10 / 8
5. 8 / 6
---------------
decline bench with shrugs
1. 15 / 25
2. 8 / 15
3. 4-6 / 8-10
----------------
cable flys with high rope pulls
1. 25 / 20
2. 18 / 15
3. 15 / 12

Legs and Back

warmup: 5min cardio
---------------
lat pulls with dumbbell dead lifts straight leg
1. 20 / 20
2. 10 / 10
3. 8 / 8
4. 4-6 / 6
5. 4-6 / 6
---------------
hammer strength rows (alternating) with cable low rows
1. 16 total / 20
2. 12 total / 15
3. 10 total / 12
4. 12 total / 10
5. 20 total / 15
---------------
Outside
- lunges 2 courts
- 30 air squats
- 3 updowns

Chest and Shoulders

warmup: 5min cardio
---------------
flat dumbell press with cable low crosses
1. 20 / 15
2. 10 / 12
3. 6-8 / 10
4. 4-6 / 8
5. 10 / 12
6. 20 / 15
---------------
incline bar press with plate raise to press
1. 15 / 12
2. 10 / 12
3. 8 / 10
4. 4-6 / 10
5. 10 / 8
6. 15 / 8
--------------
12 to 6's
- dbell side raises
- slow pushups
- shoulder pushups
- dbell low to highs (each arm)

biceps

warmup: abs class
-------------
straight bar drops with back extensions
1. 4, 6, 8 / 25
2. 3, 5, 7 / 25
3. 3, 4, 6 / 25
4. 2, 3, 5, / 25
------------
seated incline curls (alternating) with lat pull curls
1. 20 total / 20
2. 18 total / 18
3. 16 total / 16
------------
routine 1
- low rope curl 15
- hammer dbell negatives 4
- 45 sec sprint

routine 2
- reverse dbell curl 15
- preacher negatives 4
- 45 sec sprint

Chest and Shoulders

warmup : 5min cardio
-----------------
smith flat bench with hammer behind the neck
1. 12 / 12
2.10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
-------------------
incline dbell with standing smith press
1. 10 / 15
2. 8 / 12
3. 6 / 10
4. 15 / 8
5. 20 / 8
-----------------------
smith raises (heavy ) with hammer wide chest
1. 8 / 12
2. 8 / 10
3. 6 / 8
4. 20 / 20
------------------
75 pushups
75 side raise

Back and Legs

warmup: 5min cardio
------------
- 25 pullups
------------
Leg press with bent over rows
1. 15 / 10 each
2. 10 / 8 each
3. 8 / 7 each
4. 6 / 6 each
--------------
leg extensions with close grips rows
1. 25 / 15
2. 15 / 10
3. 10 / 8
4. 8 / 6
--------------
-standing leg curls 100 each leg
-smith behind back shrugs 200
-200 air squats
-25 pullups

Chest and Shoulders

warmup: 5min cardio
-----------
dumbell flat press with snatch / press
1. warmup set
2. 8 / 8
3. alternating 7each / 10
4. 6 / 12
5. alternating 5 each / 12
6. 4 / 15
7. alternating 10 each / 7
8. 20 / 6
-------------
smith incline press with plate raises
1. close grip 10 / 12
2. mid grip 10 / 12
3. wide 10 / 15
4. close 6-8 / 15
5. mid 6-8 / 18
6. wide 6-8 / 18
-------------
-abs 250