Legs

warmup 1: abs class
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warmup 2 :
100 leg extensions / weighted calf raises
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squats / step ups / calves
1. 16 / 10 each / 15
2. 12 / 8 each / 18
3. 8 / 7 each / 20
4. 6 / 6 each / 20
5. 4 / 5 each / 25
6. 6 / 4 each / 25
7. 8 / 5 each  / 20
8. 10 / 6 each / 20
9. 12 / 7 each / 18
10. 16 / 8 each / 15

* if time outside stair sprints

Arms

warmup 1 : 5min cardio
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warmup 2 :
21's briceps x 2
21's triceps  x 2( reg pushdown, reverse, overhead )
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skullcrushers high , med, low with heavy hammer curls
1. 7, 7, 7 / 14 total
2. 6, 6, 6 / 12 total
3. 5, 5, 5 / 10 total
4. 4, 4, 4 / 8 total
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preacher curls with cable crosses
1. 10 / 20
2. 8 / 18
3. 6 / 16
4. 4 / 14
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hammer dip machine with high cable curls
1. 12 / 20
2. 10 / 15
3. 8 / 12
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low cable curls with double kickback (dbell)
1. 15 / 12
2. 12 / 10
3. 10 / 8
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50 close grip pushups

Chest and Back

warmup 1: 5min cardio
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warmup 2 : 75 pushups
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Deadlifts with decline press
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
-----------------
Pec dec with high close row
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 6
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incline flys with plate pushes
1. 18 / 18
2. 20 / 20
3. 25 / 25
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low to highs with smith shrugs
1. 30 total / 40
2. 32 total / 50
3. 34 total / 60

Arms

warmup 1: 5min cardio
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warmup 2 : 75 close grip pushups
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weighted dips / kickbacks
1. 10 / 8 each
2. 8 / 8 each
3. 6 / 8 each
4. 4 / 8 each
----------------
skullcrushers into curls
1. 10 / 8
2. 8 / 8
3. 6 / 6
4. 6 / 6
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incline dbell curls with dbell overhead extensions
1. 8 each / 10
2. 7 each / 8
3. 6 each / 6
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12-5 dbells
- close curl
- reg
-wide
- 10 close/low pushups

Legs

warmup 1 : abs class
-------------
warmup 2 : 100 leg extensions
                  100 air squats
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Leg press with single arm down ups
1. 12 / 10 each
2. 10 / 9 each
3. 8 / 8 each
4. 6 / 7 each
5. 4 / 6 each
----------------
smith hack squat with plate raises
1. 15 / 8
2. 12 / 10
3. 10 / 12
4. 8 / 15
5. 6 / 18
----------------
-leg curls 100
-250 calf raises
- outside 150 lunges

Arms

warmup 1: 5min cardio
---------------
warmup 2 : straight bar curl ( light ) 60
                  tri-pushdowns 75
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incline skull crushers with lat pull curl
1. 12 / 18
2. 10 / 15
3. 8 / 12
4. 6 / 10
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seated hammer curls alternating (heavy) with incline cable pushdowns
1. 14 total / 20
2. 12 total / 15
3. 10 total / 12
4. 8 total / 10
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smith machine reverse grip bench press into close grip press
1. 12 / 12
2. 10 / 10
3. 8 / 8
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straight bar curl (heavy) with chin up holds
1. 10 / 1
2. 8 / 2
3. 6 / 3

Chest and Back

warm up: 5min cardio
---------------
- 75 push ups ( get warm up pump)
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dumbbell flat bench with bent over rows
1. 10 / 10 each
2. 8 / 8 each
3. 6 / 7 each
4. 4 / 6 each
5. 2-3 / 6each
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incline dumbbells with lat pull downs
1. 10 / 10
2. 8 / 8
3. 6 / 6
4. 6 / 5
5. 4 / 4
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hammer strength wide chest with standing mid cable rows
1. 25 / 10 plus 5 holds
2. 15 / 8 plus 5 holds
3. 8 / 6 plus 5 holds
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dumbbell pullovers with shrugs
1. 8 / 20
2. 8 / 30
3. 8 / 40

Misc

Warmup: abs class
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25 pull ups (body weight)
50 bench press (135 pounds)
50 smith squats (2 plates)
50 hanging leg swings (body weight)
100 outside lunges (body weight)
50 dead lifts (135 pounds)
50 smith incline bench (2 plates)
25 pull ups (body weight)

400 reps , go for time

Triceps and Biceps

Warmup: 5 min cardio
-------------------
single cable routine 10 tos 7's
- pushdown
- side high curl
- reverse pushdown
- front high curl
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skullcrushers with hammer strength preacher curl
1. 10 / 20
2. 8 / 15
3. 6 / 10
4. 8 / 8
5. 20 / 4-6
------------------
bar curls ( easy bar ) with bench dips
1. 10 / 15
2. 8 / 18
3. 6 / 20
4. 5 / 25
5. 4 / 30
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10 to 5's
- hammer curls same time
- kick backs same time

Chest and Shoulders

warmup: abs class
---------------
flat bench with smith seated military - * low to highs if waiting
1. 15 / 12 front
2. 12 / 12 behind
3. 8 / 10 front
4. 6 / 10 behind
5. 4 / 8 front
6. 3 / 8 behind
7. 15 / 20 front
8. 20 / 20 behind
---------------
high incline dbell press with side bell raises
1. 12 / 12 each
2. 10 / 10 each
3. 8 / 8 each
---------------
pec dec 100
front cable raises 50 each arm

Back and Legs

warmup: 5min cardio 

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100 leg extensions 

100 lat pulldowns 

* sets of 25 

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squats with smith low row (under grip)

1. 20 / 20 

2. 10 / 18 

3. 6 / 15 

4. 8 / 18

5. 10 / 20 

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High row with straight leg d-bell deads 

1. 15 / 12

2. 12 / 10

3. 10 / 8

4. 12 / 6 

5. 15 / 4-6 

----------------

25 airsquats , 10 pullups  x 3 

Back and Legs

warmup: 5min cardio
-----------------
alternating close grip pullups with back extensions
1. 12 total / 25
2. 12 total / 25
3. 10 total / 20
4. 10 total / 20
5. 8 total / 18
6. 8 total / 18
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seated row, single arm with single arm low cable row
1. 10 each / 12 each
2. 10 each / 12 each
3. 8 each / 10 each
4. 8 each / 10 each
5. 6 each / 8 each
6. 6 each / 8 each
-------------------
*outside*
- 20 airsquats
- 12 pushups
- lunge to end of first court
- sprint to end
- 20 airsquats
- 12 pushups
- jog to stairs
- 3 up downs

Chest and Shoulders

warmup : 5min cardio
---------------
incline dumbells with cable low crossovers
1. 12 / 15
2. 10 / 12
3. 8 / 10
4. 6 / 8
---------------
pullovers with standing straight bar press
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
----------------
100 close grip flat press with single arm shrugs 75 each arm
-----------------
100 wide grip press with 75 plate raise to press

*if time or held up do low to highs or cable flys

Back and Legs

warmup- 5min cardio
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T-bar one arm row with leg extensions
1. 15 each / 20
2. 12 each / 10 plus 2 holds
3. 10 each / 8 plus 2 holds
4. 10 each / 6 plus 2 holds
5. 8 each / 4 plus 2 holds
6. 8 each / 3 holds
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hammer strength lat pull alternating with leg curls
1. 20 total / 20
2. 18 total / 12 plus 1 hold
3. 16 total / 10 plus 2 holds
4. 14 total / 8 plus 2 holds
5. 12 total / 6 plus 2 holds
6. 10 total / 3 holds
-----------------
squats with strait leg dead lift into shrug
1. 8-10 / 8-10
2. 6-8 / 6-8
3. 6-8 / 6-8
4. 4-6 / 4-6

Chest and Shoulders

warmup: 5min cardio
------------
smith flat bench with push ups - high arm position
1. 15 / 20
2. 10 / 20
3. 8 / 15
4. 6 / 15
5. 4 / 12
6. 3 / 12
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behind the neck hammer strength with seated side laterals
1. 15 / 12
2. 12 / 12
3. 10 / 12
4. 8 / 10
5. 6 / 10
6. 4 / 10
---------------
decline press with push ups - low arm position
1. 12 / 20
2. 8 / 15
3. 6 / 12
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hammer military press ( d-bell alternating ) with front raises
1. 16 total / 16 total
2. 14 total / 14 total
3. 12 total / 12 total