Legs

warmup 1 : stairs 5 min
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leg extensions
1. 20
2. 12 + 4 holds
3. 10
4. 6 + 3 holds
5. 4 + 1 hold
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squats
1. 20
2. 16
3. 10
4. 8
5. 6
6. 4
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leg press calf raises with leg curls
1. 30 / 10
2. 25 / 8
3. 20 / 6
4. 15 / 15

Back and Biceps

warmup 1 : armbike 5min
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warmup 2 : 100 cable curls / 100 plate shrugs
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smith low row drops / incline dbell curls
1. 8 , 12 / 20 total
2. 7, 11 / 18 total
3. 6, 10 / 16 total
4. 5 , 9 / 14 total
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lat pulldown / easy curls
1. 14 / 12
2. 12 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
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smith lying pullups / dbell curl combination
1. 18 / 36 total
2. 15 / 30 total
3. 12 / 24
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hammer strength preacher curl / farmers walk
1. 10 / fail
2. 8 / fail
3. 6 / fail

Misc.

warmup 1: armbike 5min
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Lunges / flat dbell press / 21's 
1. wieghtless / 18 / 21
2. increase weight / 15 / 21
3. increase weight / 12 / 21
4. increase weight / 10 / 21
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Bent over rows / standing dbell military press / cable tricep extensions
1. 10 each / 12 / 20
2. 8 each / 10 / 18
3. 6 each / 8 / 15
----------------
squats / upright rows / straight leg deads 
1. 15 / 12 / 10
2. 12 / 10 / 8
3. 10 / 8 / 6

Shoulders and Triceps

warmup 1 : 5min arm bike

warmup 2 : single cable routine x 3
 - pushdown 10 each
 - low fly cross 12
 - side pushdown 10 each

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shoulder press cling & press ( no leg ) into skullcrushers finish with presses
1. 10 / 12 / 15
2. 8 / 12 / 15
3. 6 / 10 / 12
4. 6 / 8 / 12
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shrugs with standing overhead extensions
1. 20 / 12
2. 8 / 10
3. 6 / 10
4. 4 / 8
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plate raises into presses with kickbacks
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
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75 rope extensions

Chest

warmup 1 : abs class

warmup 2 : 75 pushups / 75 low to high cable flys

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flat bench / dbell pullovers
1. 20 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
6. 4 / 8
7. 2-3 / 6
-----------------------
incline dbell / incline flys
1. 10 / 12
2. 8 / 10
3. 6 / 8
4. 20 / 20
----------------------
100 pec dec

Legs

warmup: 7min stairs

150 airsquats
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squats with calf machine
1. 12 / 25
2. 12 / 25
* 20 leg swings
3. 10 / 20
4. 10 / 20
* 20 leg swings
5. 8 / 18
6. 8 / 18
* 20 leg swings
7. 6 / 15
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leg curls with extensions
1. 15 / 15
* 50 crunches
2. 12 / 12
* 50 crunches
3. 10 / 10

Back

warmup: 7min rows 

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

T-bar rows / back extensions / machine pull-ups 

1. 20 / 25 / 12

2. 18 / 25 / 12

3. 15 / 20 / 10 

4. 12 / 20 / 10 

5. 10 / 15 / 8 

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High rows (close grip) / front cable rows / lat pull machine ( chin-up grip )

1. 15 / 25 / 15

2. 12 / 20 / 12

3. 10 / 18 / 10 

4. 8 / 15 / 8 

5. 6 / 12 / 6 

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pull-ups till fail 

Legs and Back

warmup 1: cardio 5min

Leg press into calf raises with bent over rows
1. 12 , 25 / 15 each
2. 12 , 25 / 12 each
* 25 leg swings
3. 10, 20 / 10 each
4. 10, 20 / 8 each
* 25 leg swings
5. 8, 18 / 6 each
6. 8, 18 / 4 each
* 25 leg swings
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leg curl with low row machines
1. 15 / 30
2. 12 / 25
3. 10 / 20
-----------------------
leg extensions
1. 15
2. 12
3. 10
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200 machine ab crunches

Chest

warmup 1: cardio 5min

warmup 2: 100 cable flys
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smith flat bench with low to highs
1. 20 / 30
2. 12 / 20
* 50 crunches
3. 10 / 18
4. 8 / 16
* 50 crunches
6. 3-5 / 14
7. 3-5 / 12
----------------
wide chest hammer chest / incline dbell flys
1. 12 / 12
2. 10 / 10
* 30 leg swings
3. 8 / 8
4. 6 / 6
* 30 leg swings
-----------------
100 pushups

Legs

warmup 1: 5min cardio

standing leg curls 100 each leg
lying leg curls 75
leg extensions 150
walking lunges outside 250 / airsquats 150

Back

warmup 1: 5min cardio

warmup 2: inverted row 100 reps
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alternating lat pulldown singles with straight bar bent rows
1. 24 total / 15
2. 20 total / 12
3. 18 total / 12
4. 16 total / 10
5. 14 total / 10
---------------
back extensions with crunches
1. 30 / 30
2. 25 / 25
3. 20 / 20
4. 18 / 18
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single arm rows with cable behind back shrugs
1. 12 each / 25
2. 10 each / 25
3. 8 each / 20
4. 6 each / 20

Legs

warmup 1: 5min cardio

warmup 2: 100 leg extensions
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smith squat to press with calf raises
1. 16 / 50
2. 14 / 50
* 50 crunches
3. 12 / 50
4. 10 / 50
* 50 crunches
----------------
leg curls with plate forward pushes & up pushes
1. 15 , 10 , 10
* 50 crunches
2. 12 , 10 , 10
* 50 crunches
3. 10 , 10 , 10
----------------
- 150 air squats
- 75 cable cross swings
- 100 crunches

Chest

warmup 1: 5min cardio
warmup 2: 100 decline
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flat dumbbells with flat flys
1. 12 / 15
2. 10 / 12
* 50 crunches
3. 8 / 10
4. 6 / 10
* 50 crunches
5. 4 / 8
---------------
incline dumbbells with incline flys

1. 12 / 15
2. 10 / 12
* 50 crunches

3. 8 / 10
4. 6 / 10
* 50 crunches
5. 4 / 8

Legs

warmup 1: stairs 5min

warmup 2: 200 calf raises (leg press machine) / 100 air squats 

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squats with box jumps 

1. 12 / 25

2. 12 / 25

* 25 hanging crunches 

3. 10 / 20 

4. 10 / 20

* 25 hanging crunches 

5. 8 / 18

6. 8 / 18

* 25 hanging crunches 

7. 6 / 15

8. 6 / 15

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- 200 calf raises (leg press machine)