Arms

warmup 1 : cardio 5min
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warmup 2 : single cable routine * each side x 2
- 30 reg pushdown
- 30 high front
- 30 side under pushdown
- 30 high side
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easy curls - standing / incline cable pushdowns
1. 12 / 15
* smith lying pullups 12 into smith military 12
2. 8 / 12
* smith lying pullups 12 into smith military 12
3. 8 / 12
* smith lying pullups 10 into smith military 10
4. 6 / 10
* smith lying pullups 10 into smith military 10
5. 4 / 10
* smith lying pullups 8 into smith military 8
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pullovers into press (dbell) / incline dbell curls
1. 15 / 16 total
* close grip pushup 15 into chin ups holds 3
2. 12 / 14 total
* close grip pushup 15 into chin ups holds 3
3. 10 / 12 total
* close grip pushup 15 into chin ups holds 3
4. 8 / 10 total
* close grip pushup 15 into chin ups holds 3
5. 6 / 8 total
* close grip pushup 15 into chin ups holds 3
--------------

* if time preacher curl light 50 reps (hammer strength)

Legs

warmup 1 : abs class
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warmup 2 : 75 leg extensions
                  75 leg curls
-----------------
straight bar walking lunges with air squats
1. down and back / 20
* 50 pushups
2. down and back / 20
* 30 leg swings
3. down and back / 18
* 50 plate shrugs
4. down and back / 18
* 30 standing military dumbell
5. down and back / 15
* 50 pushups
6. down and back / 15
* 30 leg swings
7. down and back / 15
* 50 plate shrugs
-----------------
leg extensions with leg curls
1. 10 + 3 holds / 8 + 2 holds
2. 8 + 2 holds / 6 + 2 holds
3. 6 + 2 holds / 6 + 1 hold
4. 4 + 2 holds / 4 + 1 hold
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* if time outside stairs 4 up downs

Arms

warmup : cardio 5min
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routine :
 - 21's x 3
 - hammer strength dips  75
 - down the line starting at 40 lbs to fail
 - skullcrushers 10 high , 10 med.
 - seated between leg shoulder flys 15
 - plate twists 20
 - heavy straight bar curl 8 - 10
 - cable pushdown 15
 - hanging leg swings 20
 - kick backs 10 each side
 - reverse bdell curl 18
 - 35 pushups
 - 15 plate raises
 - down  the line starting at 35lbs
 - skullcrushers 8 high, 8 med. , 20 rep out
 - seated shoulder side raises 15
 - heavy straight bar 6 - 8
 - cable cross 25
 - 40 rope crunches into 15 rope curls
 - 15 close grip easy curl press into 15 med skullcrushers
 - seated between leg shoulder flys 20
 - seated leg swings 30
 - 75 hammer strength dips
 - 21's x 3

Chest and Back

warmup 1: abs class
----------
warmup 2 : smith lying pullups 50
                  50 pushups
----------
Deadlifts with incline hammer strength alternating
1. 14 / 18 total
2. 12 / 16
3. 10 / 14
4. 8 / 12
-----------
tbar row with hammer wide chest
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
------------
flat bench with pullups
1. 10 / 8
* 20 leg swings
2. 8 / 8
* 20 rope crunches
3. 8 / 7
* 20 leg swings
4. 6 / 7
* 20 rope crunches
5. 6 / 6
* 20 leg swings
6. 4 / 6
* 20 rope crunches

Arms

warmup 1: 10 min cardio
---------
warmup 2: rope curl 75 / 75 pushdowns
-------------
incline skullcrushers / heavy easy curls
1. 15 / 8
* 20 leg swings -seated
2. 12 / 8
* 20 pushups
3. 10 / 6
* 20 shoulder flys -front
4. 8 / 6
* 20 plate shrugs
5. 6 / 4
* 20 leg swings
---------------
hammer curls with dumbell overhead extensions
1. 14 total / 12
* 20 pushups
2.12 total / 10
* 20 shoulder flys - mid
3. 10 / 8
* 20 plate shrugs
---------------
skullcrushers with low cable curls
1.20 / 20
* 20 leg swings
2. 12 / 18
* 20 pushups
3.10 / 15
* 20 shoulder flys - side
4. 8 / 12
* 20 shrugs
---------------

Chest and Back

warmup: cardio 5min
----------------
warmup 2 : smith press 25 wide grip , 25 med. grip , 25 close grip
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Lat pulldowns with flys
1. btn 15 / flat 15
2. wide 12 / flat 12
3. close reverse 10 / flat 10
4. reg. 10 / flat 8
5. btn 8 / flat 6-8
6. wide 8 / incline 15
7. close reverse 8 / incline 12
8. reg. 6 / incline 10
9. btn 6 / incline 8
10. wide 6 / incline 6
-----------------
heavy shrugs with heavy dumbell flat press
1. 12 / 6
2. 10 / 4-5
3. 8 / 3-4

Chest and Back

*light workout - under the weather

warmup: walk 15 min
--------------------
smith incline press with back extensions & plate twists
1. 20 / 20 / 20
2. 15 / 18 / 18
3. 12 / 16 / 16
4. 10 / 14 / 14
5. 8 / 12 / 12
--------------
smith flat press with back extensions & plate twists
1. 10 / 12 / 12
2. 8 / 14 / 14
3. 6 / 16 / 16
4. 4 / 18 / 18
5. 20 / 20 / 20

Chest and Back

warmup 1: abs class
-------------
warmup 2: 25 pullups
---------------
flat bench with smith shrugs
1. 15 / 20
2. 12 / 18
3. 6 / 15
4. 4 / 12
5. 8 / 10
6. 8 / 8
---------------
incline dumbbell with low cable row
1. 10 / 20
2. 8 / 15
3. 8 / 12
4. 6 / 10
5. 6 / 10
-----------------
- 25 pullups
- 100 high flys

Arms

warm-up 1: 5min cardio
---------------
warm-up 2 : straight bar curls 100 (light)
---------------
skullcrushers with preacher curls
1. 20 / 10 with 2 neg
2. 15 / 8 with 2 neg
3. 12 / 6 with 2 neg
4. 10 / 4 with 3 neg
5. 8 / 3 with 3 neg
---------------
incline dumbell curls with cable cross pushdowns
1. 24 total / 30
2. 20 total / 25
3. 18 total / 20
4. 16 total / 18
---------------
close grip smith press with chin-up holds
1. 20 / 3 neg
2. 15 / 2 neg
3. 10 / 1 neg
---------------
routine 10 to 5
-double kickback
- reverse curl
- front raise
- side raise

Chest and Back

warmup 1: 5min cardio
----------------
warmup 2: 50 pushups / 150 plate shrugs
----------------
flat bench press / hammer strength lat pulldown
1. 18 / 15
2. 10 / 12
3. 6 / 10
4. 4 / 8
5. 12 / 6
-----------------
seated row wide grip / incline dbell press
1. 15 / 15
2. 12 / 10
3. 10 / 6
4. 8 / 4
5. 8 / 12
------------------
pullovers / back extensions
1. 20 / 20
2. 8 / 20
3. 12 / 20
-------------------
deadlifts / decline press
1. 10 / 15
2. 8 / 12
3. 6 / 10

Arms

warmup 1 : cardio 5min
-----------------
warmup 2 : heavy band curls 75
                  close grip pushup 50
-----------------
incline cable pushdowns with heavy easy curls
1. 20 / 6-8
2. 18 / 6-8
3. 15 / 4-6
4. 12 / 4-6
----------------
overhead pullovers into close press with heavy alternating curls
1. 12 / 7each
2. 10 / 6 each
3. 8 / 5 each
4. 6 / 4 each
----------------
cable crosses with lat pulldown curls
1. 15 / 15
2. 12 / 18
3. 18 / 12
4. 12 / 12
---------------
150 light band curls
75 close grips pushups

Legs

warmup 1 : abs class
------------
warmup 2 : 100 airsquats
                  200 calf raises
------------
deep squats / leg curls / seated leg swings
1. 18 / 20 / 30
2. 15 / 18 / 30
3. 12 / 15 / 25
4. 10 / 12 / 25
------------
deep squats / leg extensions / seated leg swings
1. 8 / 10 / 20
2. 6 / 8 / 20
3. 6 / 8 / 18
4. 4 / 6 / 18
------------
*outside 300 lunges

Arms

warmup 1 : 5min cardio
-------------------
warmup 2 : down the line dbell curls 2x - starting at 40lbs
--------------
cable overhead extension with hammer strength preachers
1. 18 / 14
2. 15 / 12
3. 12 / 10
4. 10 / 8
---------------
arnold single arm curls with hammer dip machine
1. 8 each / 20
2. 7 each / 15
3. 6 each / 10
4. 5 each / 5
-----------------
rope cable curls with skullcrushers
1. 15 / 10
2. 12 / 8
3. 10 / 6
4. 8 / 4-6
-----------------
12 to 6's singles
- pushdown
- low back curl
- reverse pushdown
- across curl
- slow close pushup

Chest and Back

warmup 1: cardio
-----------------
warmup 2 : 75 pushups
-----------------
behind the neck pulldowns with alternating hammer flat press (dbells)
1.15 / 18 total
2.12 / 16 total
3.10 / 14 total
4.8 / 12 total
-----------------
smith low row drop with hammer strength wide chest
1. 8,12 / 15
2. 6,10 / 12
3. 4,8 / 10
4. 4,6 / 8
-----------------
mid cable row / low to high dumbells / cable crunches
1. 15 , 20 total, 25
2. 12 , 18 total, 25
3. 10 , 16 total, 25
-----------------
incline alternating dbell press / seated leg swings / shrugs
1.16 total, 20, 12
2.14 total, 20 , 10
3. 12 total , 20 , 8
-----------------
flat bench / crunches / pullups
1.18, 20, 6-8
2. 4, 20, 6-8
3.18, 20, 6-8
4. 4, 20, 6-8
5. 15, 20, 6-8
6. 4, 20, 6-8

Arms

warmup 1 : 5min cardio
--------------
warmup 2 : 150 pushdowns (varying grip)
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easy curl bar drops with seated overhead tricep extensions
1. 8,6,4 / 12
2. 6,5,4 / 10
3. 5,4,3 / 8
4. 4,3,2 / 6
-------------
single arm preacher curls with incline skull crushers
1. 7 each / 25
2. 6 each / 20
3. 5 each / 18
4. 4 each / 15
-------------
hanging leg swing into dips with straight bar negatives
1. 15, 15 / 3
2. 15, 15 / 2
3. 12, 12 / 2
4. 12, 12 / 2
--------------
outside
- band curls 20
- 12 close grip pushups
- jog first court then sprint 2nd , jog back