Back and Biceps

warmup 1: armbike 10 min
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100 front cable pulls
100 shrugs
100 curls
100 alternating lat pull cables
100 preachers
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walk remainder

Chest and Back

warm-up 1: armbike 5min
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Flat dumbell / lat pull / flat fly / shrugs
1. 12 / 12 / 12/ 12
2. 10 / 10 / 10 / 10
3. 8 / 8 / 8 / 8
4. 6 / 6 / 6 / 6
5. 4 + 1 hold / 4 + 1 hold / 10 / 10
6. 3 + 2 hold / 3 + 2 hold / 12 / 12
7. 4 full , 4 half / 10 behind neck  / 14 / 14
8. 6 full , 6 half / 12 behind neck / 16 / 16
9. 15 / 15 behind neck / 18 / 18
10. 20 / 20 behind neck / 20 / 20

Legs

warm-up 1: abs class 

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warm-up 2: 100 leg extensions 

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10 squats / 15 hanging leg swings / 20 pushups / 25 calf raises x10

Back and Biceps

warmup 1: rows 5 min
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warmup 2 : down the line twice
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bent over rows with preacher curls
1. 12 each / 15
2. 10 each / 12
3. 8 each / 10
4. 6 each / 8
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routine x3
- 10 deads
- 12 heavy hammer curls
- 8 pullups
- 16 reverse curls
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close grip lat pull with high curls
1. 20 / 20
2. 18 / 15
3. 8 / 12
4. 6 / 10

Chest and Tris

warmup 1: armbike 5min
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warmup 2 : 75 hammer strength dips / 75 pushups
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incline smith machine / flat skullchrushers
1. wide 15 / 12
2. mid 15 / 12
3. close 15/ 10
4. wide 10 / 10
5. close 10 / 8
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flat smith machine / incline skullcrushers

1. wide 15 / 12
2. mid 15 / 12
3. close 15/ 10
4. wide 10 / 10
5. close 10 / 8

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cables
- 100 pushdowns varying grip

Back and Biceps

warmup: 5min armbike
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warmup 1: 100 row deads
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lat pulldowns with straight bar curls
1. 20 / 15 wide curls and pulls
2. 12 / 12 mid curls and pulls
* 30 plate twists
3. 10 / 10 close curls and pulls
4. 10 / 10 wide curls and pulls
* 30 plate twists
5. 8 / 8 mid curls and pulls
6. 8 / 8 close curls and pulls
* 30 plate twists
7. 6+1 hold / 6+1 hold wide curls and pulls
8. 6+1 hold / 6+1 hold mid curls and pulls
* 30 plate twists
9. 4+2 hold / 4+2 hold close curls and pulls
10. 4+2 hold / 4+2 hold close curls and pulls
* 30 plate twists
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Shoulders and Triceps

warmup : armbike 5min
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warmup 2: 150 dips
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military dbell press with incline overhead extensions
1. 15 / 12
2. 10 / 10
3.  8 / 8
4. 6 / 8
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cable upright rows with pushdowns
1. 20 / 15
2. 15 / 10
3. 12 / 6-8
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behind the neck press with skullcrushers
1. 10 / 12
2. 9 / 10
3. 8 / 8
4. 7 / 6
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routine cables 10-6's
- front raise
- reverse pushdown
- side raise
- front pushdown

Chest and Back

warmup 1: armbike 5min
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flat bench with hammer strength alternating lat pulldown
1. 20 / 20 total
2. 12 / 18 total
3. 10 / 16 total
4. 8 / 14 total
5. 6 / 12 total
6. 4 / 10 total
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incline flys with seated shrugs
1. 15 / 20
2. 12 / 18
3. 10 / 16
4. 8 / 14
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deadlifts with decline press
1. 20 / 15
2. 15 / 15
3. 10 / 15