Back

warmup 1: stairs 5min
warmup 2 : 25 pullups
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close grip row with row deadlifts
1. 15 / 20
2. 12 / 18
* 30 leg swings
3. 10 / 15
4. 8 / 12
* 30 leg swings
5. 6 / 10
6. 6 / 8
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shrugs
1. 12
* 20 plate twists
2. 10
* 20 plate twists
3. 8
* 20 plate twists
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behind the neck lat pulls with low cable row
1. 12 / 25
2. 10 / 20
3. 8 / 15
4. 6 / 10
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150 crunches

Misc

warm up 1: cardio
warm up 2 : pushups till fail
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dumbbell bench with smith lying pull ups
1. 15 / 15
2. 12 / 15
3. 10 / 12
4. 8 / 12
5. 6-8 / 10
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t-bar rows with dumbbell down ups
1. 18 / 10 each
2. 15 / 9 each
3. 12 / 8 each
4. 10 / 7 each
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Routine x3
- 20 tricep extensions
- 15 plate or dumbbell front raises
- biceps 21's
- 45 sec sprint
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pull ups till fail x 2

Chest

warmup 1: 5min cardio

warmup 2: hammer incline 75
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bench press with low to highs
1. 20 / 20
2. 10 / 18
3. 8 / 16
4. 6 / 14
5. 4 / 12
6. 3 / 10
7. 6 / 14
8. 6 / 14
9. 8 / 16
10. 8 / 16

Legs

warmup 1: stairs 7 min

warmup 2: single leg leg press 50 each / 200 calf raises
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single leg leg curls with calf raises
1. 20 each / 12
2. 18 each / 10
3. 15 each / 8
4. 12 each / 6
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smith lunges with hack squats
1. 10 each / 12
2. 9 each / 10
3. 8 each / 8
4. 7 each / 6
5. 6 each / 4
-------------
150 leg extensions

Back

warmup 1: 5min cardio
warmup 2: cable rows 50 low, 50 med. , 50 high
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dumbbell seated row with shrugs
1. 20 / 20
2. 15 / 20
* 50 leg swings
3. 12 / 18
4. 10 / 18
* 50 plate twists
5. 8 / 10
6. 6 / 8
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close grip lat pulls with back swings
1. 12 / 20
2. 10 / 15
* 50 rope crunches
3. 8 / 12
4. 6 / 10
*  50 rope crunches
5. 15 / 8
6. 18 / 8
--------------
-50 smith lying pull ups

Legs

warmup 1: 5min cardio
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warmup 2: 100 airsquats
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150 leg extensions
100 deep squats
100 leg curls
350 calf raises

Chest

warmup 1: cardio 5 min
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warmup 2: high cable flys 75
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Flat dumbells with flys
1. 12 / 15
* 20 leg swings
2. 10 / 12
* 16 plate sides
3. 8 / 10
* 20 leg swings
4. 6 / 10
* 16 plate sides
5. 5 / 8
* 20 leg swings
6. 4 / 8
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Smith incline with low to highs
1. 20 / 30
2. 12 / 20
* 50 crunches
3. 8 / 18
4. 6 / 16
* 50 crunches
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- 50 pullovers

Legs

warmup 1: stairs 7 min / 100 pushups
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leg press into calf raises  / leg swings
1. 15 , 20 / 25
2. 12 , 18 / 25
3. 10 , 15 / 20
4. 8 , 12 / 20
5. 6 , 10 / 18
6. 4, 8 / 18
-------------
walking lunge to squat / rope crunches
1. down & back / 20
2. down & back / 20
3. down & back / 20
-------------
calf raises / leg curls
1. 30 / 15
2. 25 / 12
3. 20 / 10
4. 18 / 8
-------------

Arms

warmup 1: 10 min walk
-----------
warmup 2: 100 pushups
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singles cables routine 15's - 5's
- front pushdown
- high front curl
- overhead ext
- low back curl
- side reverse pushdown
- high side curl

Legs

warmup 1: 7min walk
-------------
warmup 2: 10min stairs
------------
- 200 airsquats
- 125 leg extensions
- 100 leg curls

Arms

warm-up 1: 5min cardio
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warm-up 2: down the line starting 35lbs / dips (not seated) 100
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hammer bar skullcrushers / single arm preacher dumbbells
1. 15 / 12 each
2. 12 / 15 each
3. 10 / 10 each
4. 8 / 8 each
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150 crunches
---------------
standing easy curl bar / hammer dip machine
1. 10 / 12
2. 8 / 12
3. 6 / 10
4. 4 / 8
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- 75 seated leg swings
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routine
- 100 pushdowns
- 100 straight bar cable curls
- 75 reverse pushdowns
- 75 high straight bar curls

Chest and Back

warm-up 1: 5min cardio
------------
warm-up 2: 75 close grip lat pulls / 75 wide grip pushups
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bent over rows with incline dumbbells
1. 10 each / 12
* 15 hangin leg swings
2. 8 each 10
* 30 plate shrugs
3. 7 each / 8
* 20 dumbbell russian twists
4. 6 each / 6
* 30 rope crunches
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flat bench (slow and controlled) with single arm t-bar row
1. 8 / 8 each arm
2. 8 / 8 each arm
3. 8 / 10 each arm
4. 6 / 10 each arm
5. 6 / 12 each arm
6.6 / 12 each arm
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wide grip lat pull with hammer strength wide grip
1. 12 / 10
* 15 hangin leg swings
2. 10 / 8
* 30 plate shrugs
3. 8 / 7
* 20 dumbbell russian twists
4. 6/6
* 30 rope crunches

Arms

warm up 1: 5min cardio 

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warm up 2: 75 light strait bar curls / 65 double kickbacks

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cable push downs / rope curls 

1. 20 / 18

2. 15 / 15

3. 8 / 10 

4. 8 / 8 

5. 6 / 6

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100 seated leg swings 

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

skull crushers / weird bar curls 

1. 15 / 12

2. 12 / 12

3. 10 / 10 

4. 6-8 / 6-8 

5 6 / 6 

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single arm shoulder fly's 50 each arm 

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

10 to 5's 

- side raise 

- close grip pushup 

- wide curl 

- close curl 

Legs

warmup 1: abs class
-----------
warmup 2: 75  leg press close feet position
------------
squats
1. 15
2. 15
* 50 calf raises
3. 12
4. 12
* 50 calf raises
5. 10
6. 10
* 50 calf raises
7. 8
8. 8
* 50 calf raises
9. 6
10. 6
* 50 calf raises
11. 4
12. 12 ass to ankles
* 50 calf raises
13. 15 ass to ankles
14. 15 ass to ankles
* 50 calf raises

Arms

warmup 1: 5min cardio
------------
warmup 2: 100 seated dips / 75 heavy band curls
------------
preacher curls / cable crosses
1. 15 / 20
* 20 shoulder flys
2. 12 / 18
* 15 front raises
3. 10 / 15
* 15 mid raises
4. 8 / 12
* 15 side raises
------------
seated hammer curl drops (alternating dbell) / seated overhead extension ( easy curl bar)
1. 8 total , 16 total / 15
* 20 leg swings
2. 8 total , 14 total / 12
* 35 crunches
3. 6 total , 12 total / 10
* 20 leg swings
4. 6 total , 10 total / 8
* 35 crunches
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heavy cable pushdowns into light reverse pushdown / lat pulldown curls
1. 8 , 20 / 15
* 20 military presses dbell
2. 6 , 18 / 12
* 35 shrugs - anything
3. 4 , 15 / 10
* 30 25lb russian twist
------------
75 close grips pushups
100 light , low cable curls

Chest and Back

warmup 1: 5min cardio
---------------
warmup 2: -100 low to highs ( 50 each arm) / 100 cable deads on row machine
---------------
smith flat bench with lat pulldowns
1. 20 / 12
* 15 plate pushes front
2. 12 / 10
* 15 plate pushes up
3. 8 / 8
* 15 plate twists
4. 8 / 8
* 15 plate pushes front
5. 6 / 6
* 15 plate pushes up
6. 4 / 4
* 15 plate twists
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incline dumbell with mid cable row
1. 12 / 25
* rope crunches 30
2. 10 / 20
*  rope crunches 30
3. 8 / 18
*  rope crunches 30
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decline bench with back extensions
1. 12 / 25
* hanging swings 20
2. 10 / 20
* hanging swings 20
3. 8 / 18
* hanging swings 20