Arms and Abs

warm up : 5min cardio
-------------------
- 100 cable cross tris
- 75 straight bar curls
- 50 dead bugs weighted
- 100 cable skullcrushers
- 4,  21's easy curl bar
- 50 dead bugs weighted
- 5 sets of 8 hammer dips
- 5 sets of 6 hammer preachers
- 50 dead bugs weighted

Back, Shoulders, Chest

warmup: 5min cardio
-----------------
- 100 decline pushups
- 75 lying pullups
- 50 plate raises (25lbs)
- 100 side to side crunches
- 30 flat bench ( 5 sets of 6 )
- 50 each arm , single arm t-row
- 50 each arm t press
- 100 high cable flys
- 75 weighted dead bugs

legs and tris

warm up: cardio
---------------
smith squats / single leg air squats / overhead easy curl extensions / weighted dips / reverse crunches / GSP's
1. 10 / 8 each leg / 15 / 12 / 20 / 15
2. 10 / 8 each leg / 15 / 12 / 20 / 15
3. 8 / 7 each leg / 12 / 10 / 18 / 12
4. 8 / 7 each leg / 12 / 10 / 18 / 12
5. 6 / 6 each leg / 10 / 8 / 15 / 10
6. 6 / 6 each leg / 10 / 8 / 15 / 10

Chest and Back

warmup: 5min cardio

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

routine 1: 

- 40 heavy lat pulldown (your weight , alternating grips) 

- 100 each arm , light weight bent over rows 

- 200 russian twists ( 35lbs )

- 50 heavy incline hammer strength

- 150 pushups 

routine 2 : 

- 40 heavy flat dumbbell press 

- 100 flat dbell flys 

- 75 hanging leg ups 

- 50 heavy hammer strength mid row 

- 150 behind the back cable shrugs 

Misc

warmup : 5min cardio
-----------------
down the line dbull curl
100 leg extensions
75 rope crunches
75 cable swings
down the line dbull curl
100 leg curls
100 crunches
100 mid cable fly
down the line dbull curl

Chest and Back

warmup : 5min cardio
------------
50 dead lifts 135 lbs
35 incline bench 135 lbs
50 lying pullups
65 pec dec
50 seated dumbell low rows
50 wide chest hammer strength
35 heavy dbell shrugs
35 flat dbell presses

Back and Chest

warmup 1 : 5min cardio
----------------
warmup 2 : 100 hammer wide chest / 40 pullups
----------------
flat bench bar / incline bar / t bar row / smith low row reverse grip / bench side to side crunches
1. 8 / 20  / 10 / 20 / 30
2. 8 / 18 / 8  / 25 / 30
3. 7 / 18 / 8 / 18 / 24
4. 7 / 15 / 6 / 15 / 24
5. 6 / 15 / 6 / 12 / 20
6. 6 / 12 / 10 / 10 / 20

Legs and Shoulders

warmup 1: 5min cardio
-----------------
warmup 2:  50 shoulder cable crosses / 25 each arm front shoulder raises / 75 leg extenstions
----------------
routine: *outside
- 20 shoulder pushup
- lunge ( 2 court distance )
- 20 air squat
- 10 hand stand pushup
----------------
calf raises 300

Back and Chest

warmup 1: 5 min cardio
-------------------
decline press / assisted pullups / russian twists
1. 20 / 20 / 20
2. 18 / 25 / 20
3. 15 / 20 / 20
4. 12 / 25 / 20
----------------------
incline smith drops / lying pullups / hanging leg ups
1. 6, 8, 10 / 30 / 12
2. 6, 8, 10 / 30 / 12
3. 4, 6, 8 / 25 / 10
4. 4, 6, 8 / 25 / 10
---------------------
flat bench / heavy shrug
1. 8 / 10
2. 6 / 8
3. 4 / 6

Legs and Triceps

warmup 1:  5min cardio
------------------
warmup 2: 100 tri cable extensions
------------------
leg press / leg extensions / skullcrushers / plank down & ups
1. 20 / 30 / 15 / 20 total
2. 10 / 12 / 12 / 20 total
3. 8 / 10 / 10 / 18 total
4. 6 / 8 / 8 / 18 total
----------------
Squat / leg curl / dips / kickbacks / heel touches
1. 8 / 15 / 20 / 15 / 50
2. 8 / 12 / 18 / 15 / 50
3. 8 / 10 / 15 / 12 / 40
4. 8 / 8 / 12 / 12 / 40

Chest and Back

warm-up 1 : 5min cardio
-----------------
warm-up 2 : 75 low cable flys , 75 dumbell low rows
-----------------
incline cable wide grip row , flat dumbell press , pec dec , plate twists
1. 15, 10 , 20 , 20
2. 12, 8 , 15, 18
3. 10, 6, 12, 15
4. 8, 4, 10, 12
---------------
incline press light smith , hammer strength alternating lat pull , high cable flys , GSP's
1. 25, 14 total, 20, 15- 20
2. 25, 12 total, 18, 15- 20
3. 20, 10 total, 15, 15- 20
4. 20, 8 total, 12, 15- 20
---------------
150 smith shrugs

MISC

warmup: 5 min
-----------
Flat press 2 drops / cable swings 1 drop / dips
1. 8w, 10m , 12c / 8w, 10c / 15
2. 8c, 10w , 12m / 8c, 10w / 15
3. 6m, 8w , 10c / 6w, 8c / 12
4. 6w, 8c , 10m / 6c, 8w / 12
5. 4w, 6m , 8c / 6w, 6c / 10
6. 4c, 6m , 8w / 6c, 6w / 10

Legs , Shoulders, Bi's

warm up : 5 min cardio
-----------------
deck of cards
- dumbbell lunge each leg with weight
- curls
- standing press
- dead bugs (brian squats)

Back and Chest

warm up: 5 min cardio
-----------------
decline press / ball alternating pushups / dead lifts into shrugs / reverse crunches
1. 15 / 20 total / 12 , 15 / 30
2. 10 / 16 total / 10 , 12 / 25
3. 8 / 12 total / 8 , 10 / 20
-----------------
incline cable fly (bench) / flat dumbell hammer press / single arm t-row / reverse pullup / hanging leg swing
1. 20 / 6 / 12 each / 15 / 20
2. 15 / 8 / 10 each / 15 / 18
3. 12 /10 / 8 each / 15 / 15

Legs and Triceps

warm up :  5 min cardio
----------------
warmup : single cable variation 75 each arm / 125 air squats
------------------
walking weighted lunges / step ups weighted /  incline cable tri extensions / rope crunches
1. down and back / 20 total / 18 / 30
2. down and back / 18 total / 15 / 25
3. down and back / 16 total / 12 / 20
----------------
leg press / calf raises / skull crushers / close grip push up / Russian twists
1. 18 / 30 / 20 / 10 / 20
2. 15 / 30 / 18 / 8 / 20
3. 12 / 30 / 15 / 6 / 20

Legs, shoulders , arms

warmup: 5min cardio
--------------
leg press into calf raises / skull crushers into curls / light clean and press / crunches into toe touches
1. 12 , 20 / 15 , 20 / 10 / 15, 15
2. 8 , 18 / 10, 15 / 8 / 15, 15
3. 6, 15 / 8 , 12 / 6 / 12, 20
-------------
smith lunges into hack squat / upright row into overhead tri extension / curl into kick back / plank reaches into side to side heel touches
1. 8 each, 10 / 8 , 10 / 10 , 10 / 18 , 20  
2. 7 each, 8 / 10 , 8 / 8 , 8 / 15 , 25
3. 6 each, 6 / 8 , 8 / 8 , 6 / 12 , 30

Legs and Triceps

warmup : 5min cardio
--------------
- 175 deep squats @ 185 lbs ( free bar )
- 100 skullcrushers
- 100 dips
- 300 cable crunches

Back and Chest

warmup : 5min cardio
---------------
t bar row / reverse pullup / flat bench / pushup / cross crunch bench
1. 12 / 20 / 10 / 18 / 20
2. 12 / 20 / 10 / 18 / 20
3. 10 / 18 / 8 / 15 / 20
4. 10 / 18 / 8 / 15 / 20
5. 8 / 15 / 6 / 12 / 18
6. 8 / 15 / 6 / 12 / 18
7. 6 / 15 / 4 / 10 / 18

Back and Chest

warmup : 5 min cardio
--------------
routine 1 : 4x
25 pushups
18 mid fly
10 high incline cable row
15 shrugs
40 side to side heel touches
---------------
routine 2 : 4x
20 hammer strength alternating incline
18 low cable flys
20 low rows
12 shrugs
40 toe touches
30 sec sprint

Back and legs

warm-up: 5min cardio
---------------
smith lunges / straight leg deads / overhead squat / pullup / reverse crunch
1. 12 each / 12 / 8 / 10 / 20
2. 12 each / 12 / 8 / 10 / 20
3. 10 each / 10 / 10 / 10 / 18
4. 10 each / 10 / 10 / 8 / 18
5. 8 each / 8 / 12 / 8 / 15
6. 8 each / 8 / 12 / 8 / 15

Arms and Shoulders

warmup 1: 5min cardio
----------------
down the line starting at 35 lbs / skullcrushers / dips / standing military smith / weighted bench crunches
1. 4 drops - 12 each drop / 12 / 15 / 15 / 12
2. 4 drops - 12 each drop / 10 / 12 / 15 / 12
3. 4 drops - 12 each drop / 10 / 12 / 12 / 10
4. 4 drops - 10 each drop / 8 / 10 / 12 / 10
5. 4 drops - 10 each drop / 8 / 10 / 10 / 10
6. 4 drops - 10 each drop / 8 / 8 / 10 / 8
7. 4 drops - 8 each drop / 6 / 6 / 8 / 8

Chest and Legs

warmup 1: 5min cardio
--------------
warmup 2: 50 dumbell press / 100 leg extensions
--------------
dumbell press (slow) / single leg leg press / pec deck or mid fly / rope crunches
1. 8 / 12 each / 20 / 20
2. 8 / 12 each / 20 / 20
3. 7 / 10 each / 18 / 20
4. 7 / 10 each / 18 / 15
5. 6 / 8 each / 15 / 15
6. 6 / 8 each / 15 / 12
7. 5 / 6 each / 12 / 12

Arms & Shoulders

warmup 1: cardio 5 min 

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

warmup 2 : 

- 100 hammer strength behind the neck alternating 

- 100 seated dips 

- 100 total seated hammer curls 

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

low cable crosses / plank reaches / overhead easy curl extensions 

1. 12 / 20 total / 15 

2. 10 / 18 total / 12 

3. 10 / 16 total / 10 

4. 8 / 14 total / 10 

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

incline dumbell curls (sametime) / side raise dumbell holds / leg holds 

1. 15 / 10 / fail 

2. 10 / 8 / fail 

3. 8 / 6 / fail 

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

cable skulls / rope crunches / cable upright rows 

1. 20 / 18 / 12

2. 18 / 15 / 10 

3. 15 / 12 / 8 

Legs and Back

warmup : 5min cardio
--------------
laying pull ups into low rows / leg extensions into leg curls / crunches into russian twists
1. 15, 12 / 15, 12 / 20 , 20
2. 15, 12 / 15, 12 / 20 , 20
3. 12, 10 / 12, 15 / 20 , 15
4. 12, 10 / 12, 15 / 20 , 15
5. 10, 8 / 10, 12 / 15 , 20
6. 10, 8 / 10, 12 / 15 , 20
7. 8, 6 / 12, 10 / 15 , 15
8. 8, 6 / 12, 10 / 15 , 15

Arms/Shoulders and Abs

warmup: 5min cardio
--------------
- 50 each arm cable side raise
- 50 each arms tri extension
- 50 each arm low cable curl
-----------------
curl straight bar into easy curl skulls / rope cross swings / plate raises
1. 10 , 15 / 12 each / 15
2. 8 , 12 / 12 each / 12
3. 6 , 10 / 10 each / 10
4. 4 , 8 / 10 each / 8
-------------------
hammer strength preacher / hammer strength dips / leg swings / easy curl light clean and press
1. 20 / 6 / 12 / 10
2. 15 / 10 / 12 / 10
3. 10 / 15 / 10 / 12
4. 6 / 20 / 12 / 10

Leg and Chest

warmup: 5min cardio
---------------
smith flat and incline / leg press / dead bugs
1. 10 / 8 / 15 / 18 - as many as possible

Legs and Chest

warmup: 5 min cardio
--------------------
75 arm swings
100 mid cable curl
--------------------
- Outside - 30 min
50 band curls
lunge to squat to 5 pushups ( full court )
-------------------
100 dead bugs and 50 ball toss crunches

Triceps & abs

warmup: 5min
-------------
close grip press / dips / reverse crunch
1. 15 / 15 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 8 / 18
5. 20 / 20 / 15
---------------
skullcrushers / reverse dumbbell press / rope crunches
1. 20 / 12 / 20
2. 18 / 10 / 20
3. 15 / 8 / 18
4. 12 / 20 / 15
---------------
100 cable extensions
100 leg swings

Back and Legs

warmup 1: 5 min cardio
----------------
warmup 2: 3x
45 sec sprint , 20 low cable row , 20 russian twists
-----------------
bent over rows / squats / bench crunches
1. 10 each / 15 / 30
2. 9 each / 12 / 24
3. 8 each / 10 / 20
4. 7 each / 8 / 18
5. 6 each / 6 / 16
-------------------
lying leg curls / high incline rows / plate swings
1. 20 / 12 / 20
2. 18 / 10 / 18
3. 15 / 8 / 15
4. 12 / 6 / 12

misc

warmup: 5min cardio
-----------------
routine 1 : 3x
45 sec sprint
20 cable swings
15 decline close grip pushups
15 rope crunches

routine 2 : 3x
farmers walk fail
10 high cable fly
12 weighted dead bugs
8 standing smith military

routine 3: 3x
20 pec dec
leg weight holds to fail
12 side dumbell raises
15 skullcrushers

routine 4: 3x
30 sec sprint
15 pushup to side knees
15 incline tri cable extensions
20 leg swings

Back and Legs

warmup: 5min cardio
------------------
single leg leg press into leg press calf extension / pull up into lying pull ups / back extension into reverse back ext.
1. 10 each , 25 / 8 , 15 / 12, 15
2. 9 each , 22 / 7 , 12 / 10, 20
3. 8 each , 20 / 6 , 10 / 20, 10
4. 7 each , 18 / 5 , 8 / 15, 12
------------------
straight leg deads into shrugs / lunges / flat leg crunches
1. 10 , 20 / down and back / 20
2. 8 , 18 / down and back / 18
3. 6 , 15 / down and back / 15
4. 6 , 12 / down and back / 15

Arms and Shoulders

warmup 1: 5 min cardio
---------------
warmup 2:  50 shoulder cable crosses / 50 lat curls / 50 reverse cable tri extensions
--------------
straight bar curls / dips / light clean and press / bench cunches
1. 14 / 15 / 12 / 20
2. 12 / 15 / 12 / 20
3. 10 / 10 / 10 / 20
4. 8 / 10 / 10 / 18
5. 6 / 5 / 8 / 18
6. 4 / 5 / 8 / 18
7. 6 / 10 / 6 / 15
8. 8 / 10 / 6 / 15
9. 10 / 15 / 8 / 15
10. 12 / 15 / 8 / 12

Legs and Chest

warmup: 5min cardio
---------------
Flat bar press drops (3) / lying leg curls / plank hold side to side
1. 8, 10, 12 / 20 / 40
2. 6, 8, 10 / 18 / 38
3. 4, 6, 8 / 15 / 36
4 3, 5, 7 / 12 / 34
---------------
Leg press / leg extensions / incline dumbell press into decline pushups / plank down ups
1. 8 / 20 / 8 / 15 / 30
2. 8 / 15 / 8 / 12 / 25
3. 6 / 12 / 6 / 10 / 20
--------------
Air-squat to calf raise / pushup to side knees
1. 50 / 30
2. 45 / 25
3. 40 / 20

Misc

warm up : 5min cardio
---------------
*drop weight when fail
100 pec dec
75 cable curl drops
50 hanging leg swings
75 pullover to press
100 tri cable extensions
100 russian twists
100 low to high with curl in between
75 dips
50 close grip flat press
300 calf raises

Back and Legs

warmup: 5min cardio
---------------
warmp 2 : 100 leg extesnions / 100 smith shrugs
-----------------
lat pulldown / high incline rows / lung to squat to good mornings / crunches

1. 12 / 15 / - / 30
2. 10 / 12 / - / 30
3. 8 / 10 / - / 28
4. 6 / 8 / - / 28
5. 4 / 6 / - / 26
6. 10 / 12 / - / 26
7. 12 / 15 / - / 24

Arms and Shoulders

warmup:  5 min cardio
-----------------
warmup 2: 50 single cable side raises , 50 single tri extensions , 50 high side cable curls
--------------
easy curls into upright rows / dips / reverse crunches
1. 10 , 12 / 20  / 25
2. 8 , 10 / 15 / 20
3. 6 , 8 / 10 / 15
-----------------
incline skulls into incline curls / front plate raises into press / rope crunches
1. 10, 10 / 9 / 30
2. 8 , 8 / 8 / 24
3. 6 , 6 / 7 / 20
----------------
double crunch / shoulder down ups / quick down the lines / close grip pushups
1. 20 / 12 each / - / 15
2. 15 / 10 each / - / 12
3. 12 / 8 each / - / 10

Flys and Tris

warmup : 5min cardio
---------------
cable skulls / low high cables / leg swings
1. 20 / 20 / 20
2. 12 / 18 / 20
3. 8 / 15 / 20
---------------
pec dec / overhead easy curl extension / plate twists
1. 30 / 12 / 20 total
2. 15 / 10 / 20 total
3. 8  / 8 / 20 total
---------------
mid cable fly / incline cable extensions / side toe heel touches
1. 15 / 30 / 30
2. 12 / 25 / 30
3. 10 / 20 / 30
---------------
75 double crunch
50 each arm kickbacks

Back and Legs

warmup 1 : 5 min cardio 

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

650 Reps

50 - lying pullups 

100 - air squats 

50 - bench crunches 

100 -  mid cable row 

50 - each leg , single leg leg press

100 - 135 lbs side to sides 

50 dead lifts 135 

50 box jumps

25 pullups 

75 back extensions

Arms and Shoulders

warmup 1: 5min cardio
------------
warmup 2: 75 close grips push ups , 75 low cable curls , 35 cable side raises
--------------
down the line / standing smith military / dips / leg holds
1. starting 35 / 15 / 20 / fail
2. starting 30 / 12 / 18 / fail
3. starting 40 / 10 / 15 / fail
4. starting 30 / 8 / 12 / fail
---------------
skullcrushers into curls / seated reverse flys / reverse back extension crunches
1. 15 , 12 / 15 / 20
2. 12 , 10 / 12 / 18
3. 10 , 8 / 10 / 15
4. 8 , 15 / 8 / 20
-------------
100 incline tri extensions
75 front plate raises
100 rope curls

Legs and Chest

warmup 1: 5 min cardio
---------------
warmup 2 : 100 airsquats / 75 pushups
---------------
flat press / squat / side to side crunches (bench)
1. 10 + 2 holds / 12 + 2 holds / 30 total
2. 9 + 2 holds / 10 + 2 holds / 28 total
3. 8 + 3 holds / 8 + 3 holds / 26 total
4. 7 + 3 holds / 8 + 3 holds / 24 total
--------------
leg press into calf raises / wide chest hammer strength into low to highs / Russian twists
1. 12 , 20 / 10 , 20 total / 30
2. 10 , 20 / 8 , 18 total / 30
3. 8 , 15 / 6 , 16 total / 30
4. 6 , 15 / 6 , 14 total / 30
--------------
finisher
- 100 leg extensions
- 100 reverse back extensions
- 100 cable flys

Arms and shoulders

warmup 1: 5 min cardio
------------------
warmup 2: 50 shoulder cable cross , 50 lat pull curls , 50 reverse curl extensions
------------------
incline cable tri extension / heavy easy curl bar / cable crunches / shoulder down - ups
1. 20 / 8 / 20 / 10 each arm
2. 15 / 6 / 20 / 8 each arm
3. 12 / 4 / 20 / 6 each arm
------------------
seated hammer military dumbbells (alt.) / reverse d-bell curls / hanging leg swings / tri cable crosses
1. 18 total / 20 / 15 / 25
2. 16 total / 18 / 15 / 20
3. 14 total / 15 / 15 / 15
------------------
double crunch / calf raises / russian twists / kichbacks / wide curls / band around the worlds
1. 30 / 50 / 30 / 15 / 15 / 12
2. 25 / 50 / 25 / 12 / 12 / 10
3. 20 / 50 / 20 / 10 / 10 / 10

Back and Legs

warmup 1: 5min cardio
--------------
warmup 2: 75 front cable row / 50 each leg standing leg curl / plate swings 100 total
--------------
t-bar row / strait leg dead / lunges / flat leg crunches
1. 15 / 10 / down and back / 20
2. 12 / 12 / down and back / 20
3. 10 / 15 / down and back / 20
4. 8 / 18 / down and back / 20
5. 6 / 20 / down and back / 20
--------------
lat pulls / leg press / shrugs / ankle touch crunches
1. 10 / 30 / 25 / 30 total
2. 10 / 30 / 25 / 30 total
3. 8 / 35 / 15 / 30 total
4. 8 / 35 / 15 / 30 total
5. 6 / 40 / 10 / 30 total
----------------

Arms , Abs , Shoulders

warmup 1: 5min cardio
------------
warmup 2: 75 close grip pushup, 3 x 21's easy curl bar , 50 seated reverse flys
------------
dips / strait bar curl / side to side crunch (on bench) / upright rows
1. 15 / 12 / 30 total / 12
2. 12 / 10 / 30 total / 12
3. 10 / 8 / 30 total / 10
-------------
behind the neck hammer strength / skullcrushers / leg swings / heavy  hammer curls
1. 12 / 20 / 20 / 12 total
2. 10 / 18 / 20 / 10 total
3. 8 / 15 / 20 / 8 total
-------------
rope crunches / tri cable cross / preacher curl / plate raises
1. 20 / 15 / 12 / 10
2. 18 / 12 / 10 / 8
3. 15 / 10 / 8 / 12

Legs and Chest

warmup: 5min cardio
-------------
smith flat - pushup  / smith squat  / reverse crunch
1. 12 - 10 / 12 / 30
2. 10 - 12 / 12 / 30
3. 8 - 14 / 10 / 30
4. 8 - 14 / 10 / 25
5. 6 - 16 / 8 / 25
6. 6 - 16 / 8 / 25
7. 8 - 14 / 6 / 20
8. 10 - 12 / 10 / 20
9. 12 - 10 / 12 / 20
10. 14 - 8 / 14 / 15
-----------------

flys

warmup 1 : 5 min cardio
-------------
warmup 2 : 100 pushups / 100 rope crunches
-------------
routine :
pec dec 15
seated leg swings 20
incline dbell flys 12
low cable flys 15
plate twists 20
rope swings 8 each
high cable flys 15
reverse crunches 20

Legs and Back

warmup 1 : 5min cardio
---------------
warmup 2 : 100 high cable rows / 150 leg extensions
---------------
rountine: (full time)

deadlifts 10 (bent leg)
lounges - down and back
squats - 15
low row - 20
crunches - 30 ( 15 each side )
lat pull  - 12

Arms & Shoulders

warmup 1 : 5 min cardio
------------
warmup 2 : 100 band curls / reverse cable tri extensions 100
-------------------------
1. down the line starting 40 lbs
2. russian twists 20 total
3. skullcrushers low med high 24 (8 each)
4. standing smith military 15
5. side to side heel touches 40 total
6. seated hammer curls 12 total
7. seated reverse flys 12
8. ab bell hold till fail
9.cable cross 8 + 4 hold
x4
-----------------------

Chest and Legs

warmup 1 : 5min cardio
-------------
warmup 2 : 150 pushups / 75 leg curls
-------------
leg press / dumbbell press / mid pushup hold / seated leg swings /
1. 12 / 10 / 1 / 20
2. 10 / 8 / 1 / 25
3. 8 / 6 / 1 / 30
4. 6 / 4 - 6 / 1 / 35
-------------
straight leg deads / box jumps / decline press / reverse crunch
1. 10 / 20 / 10 / 18
2. 8 / 20 / 6 / 20
3. 6 / 20 / 6 / 25
4. 12 / 15 / 15 / 30
-------------

Misc

warmup: 5 min cardio
------------------
- smith press ( hold top and bottom - close / mid / wide grips ) 6 sets of 10
- cable swings ( hold at bottom - close / mid / wide grips ) 3 sets of 15
- hanging knee ups ( hold at top - normal / side to side ) 4 sets of 10
- cable low to high ( hold at the top ) 2 sets of 12
- shrugs ( hold at top ) 3 sets of 10
- dead bugs ( hold at top ) 3 sets of 12
- mid cable flys ( hold at front ) 2 sets of 15

arms and abs

warmup 1 : cardio 5min
-----------------
warmup 2 : 50  lat pull curls / 50 double cross ext. / 100 plate twists
-----------------
easy curl bar / hammer stength dips / crunches
1. 12 / 20 / 30
2. 8 / 18 / 25
3. 4 / 16 / 20
-----------------
incline curls dumbells / skullcrushers / leg holds
1. 16 total / 20 / 1
2. 14 total / 18 / 1
3. 12 total / 16 / 1
-----------------
preacher holds / kickbacks / rope crunches
1. 3 / 10 each / 20
2. 2 / 8 each / 20
3. 1 / 6 each / 20

Legs and Back

warmup 1: 5min cardio
---------------
warmup 2: 150 leg extensions / 150 tbar rows
---------------
 Heavy squat / free weight lunges / heavy lat pulldown / light row
1. 12 /down and back / 12 / 20
2. 11 /down and back / 11 / 20
3. 10 /down and back / 10 / 18
4. 9 /down and back / 9 / 18
5. 8 /down and back / 8 / 16
6. 7 /down and back / 7 / 16
7. 6 /down and back / 6 / 14

Misc.

warmup: 5min cardio
-------------
clean and press / upright row / weighted box step ups / back extension into reverse fly / pushups
1. 10 / 12 / 20 total / 18 / 20
2. 10 / 10 / 18 total / 16 / 18
3. 8 / 8 / 16 total / 14 / 16
4. 8 / 6 / 14 total / 12 / 14
-------------
outside routine
- front band 10
- mid band 10
- side band 10
- lunge one court
- 25 air squats
- lunge 2nd court
- 25 air squats
- 3 up downs on stairs

tri's and flys

warmup 1: 5min cardio
--------------
warmup 2: cable routine
- 100 low cable fly
- 50 each arm single extensions
- 50 each arm side extensions
---------------
 flat hammer press into flys / bench crunch / dips
1. 20 , 15 / 25 / 18
2. 18 , 12 / 25 / 15
3. 15 , 10 / 20 / 12
4. 12 , 8 / 20 / 10
-----------------
high cable flys / light skull / reverse crunch on back extension
1. 20 , 25 , 30
2. 18 , 20 , 30
3. 15 , 18 , 30
------------------
mid cable flys / seated leg swings / overhead cable extensions
1. 20 , 30 , 15
2. 15 , 25 , 12
3. 10 +hold, 20 , 10

Back and legs

warmup 1: 5min cardio
----------------
warmup 2: 200 airsquats / 200 shrugs
----------------
bent over rows / cable side crunch / single leg leg extensions / lying bar pullups
1. 10 each / 15 each / 20 each / 20
2. 8 each / 12 each / 15 each / 18
3. 6 each / 10 each / 12 each / 15
---------------
lat pulldown / double crunch / seated leg curls
1. 10 / 35 / 12
2. 8 / 30 / 10
3. 6 / 25 / 8
---------------
machine row / oblique machine / leg extensions
1. 20 / 15 each / 10
2. 18 / 12 each / 10
3. 15 / 10 each / 10

arms and shoulders

warmup: 5 min cardio
-------------
hammer strength alternating shoulder press / rope crunches / tri cable crosses
1. 20 total / 30 / 20
2. 18 total / 30 / 15
3. 16 total / 30 / 10
-------------
dip machine / leg swings / shoulder dumbell down ups / heavy band curls
1. 20 / 20 / 12 each / 20
2. 15 / 20 / 10 each / 18
3. 12 / 20 / 8 each / 15
-------------
handstand pushups / shoulder cable crosses / plate twists / reverse cable extension holds / cable curls holds
1. 15 / 20 / 18 / 6 holds / 6 holds
2. 15 / 20 / 18 / 6 holds / 6 holds
3. 15 / 20 / 18 / 6 holds / 6 holds

Legs and Chest

warmup - 5min cardio
----------------
walking lunge into squat / weighted dead bugs / incline bar press
1. down and back / 20 / 15
2. down and back / 18 / 12
3. down and back / 16 / 10
4. down and back / 14 / 8
---------------
flat dumbell into pushups / leg weight holds / single leg leg press
1. 8 , 20 / fail / 10 each
2. 6 , 18 / fail / 8 each
3. 6 , 16 / fail / 8 each
4. 4 , 14 / fail / 6 each

Arms

warmup: 5 min cardio
---------------
down the line / skullcrushers / flat dbell flys / sprints /  russian plate twists
1. starting 35 lbs / 20 / 15 / 45 sec. / 20
2. starting 40 lbs / 15 / 12 / 45 sec. / 20
3. starting 45 lbs / 12 / 8 / 45 sec. / 18
4. starting 30 lbs / 8 / 20 / 45 sec. / 18
---------------
mid cable fly / single arm kickback / heavy hammer curls / sprints / crunches
1. 20 / 14 each / 12 total / 45 sec. / 30
2. 18 / 12 each / 12 total / 45 sec. / 28
3. 15 / 10 each / 10 total / 45 sec. / 26
4. 12 / 8 each / 10 total / 45 sec. / 24
--------------

Legs and back

warm up 1 : 5min cardio
-------------
warm up 2 : 150 free weighted lunges / 75 dumbbell dead lifts
-------------
Box jumps / clean and press / weighted crunch ups
1. 25 / 12 / 20
2. 25 / 10 / 20
3. 25 / 8 / 18
4. 25 / 6 / 18
--------------
leg press / hammer military dumbell alternating / leg dumbell hold
1. 10 / 16 / hold till fail
2. 10 / 14 / hold till fail
3. 8 / 12 / hold till fail
4. 8 / 10 / hold till fail

Arms and Abs

warmup 1: 5min cardio
--------------
warmup 2: 75 close grip pushups / 200 heavy band curls alternating
----------------------
incline cable extensions / cable crunches / single arm hammer strength preacher curl / single arm side crunch
1. 15 / 30 / 8 each / 20 each
2. 12 / 30 / 6 each / 18 each
3. 10 / 30 / 4 each / 15 each
----------------------
cable skulls / plate swings / behind back curl
1. 15 / 20 / 18
2. 12 / 20 / 15
3. 10 / 20 / 12
----------------------
heavy easy curl / weighted dip / hanging leg hold
1. 6 / 8 / fail
2. 5 / 6 / fail
3. 4 / 4 / fail

Chest and legs

warmup: 5min cardio
--------------
incline smith / deep squats / toe touches alternating
1. 15 / 15 / 30
2. 12 / 15 / 30
3. 10 / 12 / 28
4. 8 / 12 / 28
5. 6 / 10 / 26
--------------
decline / heavy extensions / hanging leg swings

1. 15 / 8 + hold  / 20
2. 12 / 4 holds / 20
3. 10 / 6 + hold / 18
4. 8 / 3 holds / 18
5. 6 / 4 + hold / 16

Misc

warmup: 5 min cardio
-------------
Flat bench reverse grip into close grip press / bench leg ups / handstand pushups
1. 12, 10 / 20 / 12
2. 10 , 8 / 18 / 10
3. 8 , 6 / 15 / 8 - 10
-------------
Incline alternating curls into incline skulls / hanging knee ups side to side / heavy shrugs
1. 18 total , 12 / 20 total / 10
2. 16 total , 10 / 20 total / 8
3. 14 total , 8 / 20 total / 6
---------------
45 second sprint / 20 swings / 20 tri crosses / 20 rope curls x 3

Abs / Misc .

warmup : 5min cardio
--------------
75 pushups
100 double crunch machine
200 plank reaches
3 ball toss to fail
75 pushups
100 oblique machine
100 double crunch machine
75 pushup arm ups

Back and Legs

warmup: cardio 5 min
--------------
low smith row into shrug  / air squats / 135 leg swings
1. 15 , 35 / 50 / 40 total
2. 12 , 30 / 50 / 40 total
3. 10 , 25 / 45 / 30 total
4. 8 , 20 / 45 / 30 total
5. 6 , 20 / 40 / 24 total
--------------
pullups into lying box pullups / leg extensions / plate or dumbell dead bugs
1. 6 , 12 / 25 / 15
2. 6 , 10 / 25 / 15
3. 5 , 12 / 20 / 12
4. 5 , 10 / 20 / 12
5. 4 , 12 / 18 / 10

Arms

warmup 1: 5min cardio
------------------
warmup 2:
75 light hammer strength preacher curls
50 each side standing side crunch
100 tri extensions
------------------
straight bar curl drops  / dips / reverse back extensions or bench crunches
1. 8 , 10 / 20 / 30
2. 6 , 12 / 12 / 30
3. 4 , 14 / 8 / 30
------------------
skullcrusher drops / heavy hammer curls / leg swings (seated )

1. 8 , 10 / 12 total / 20
2. 6 , 12 / 10 total  / 20
3. 4 , 14 / 8 total / 20

----------------
ball toss / down the line / double kickback
1. fail /  - /  15
2. fail / - / 12
3. fail / - / 10

Legs and Chest

warmup : 5 min cardio
---------------
flat smith / lunge to squat / abs ( crunch , dead bugs , toe touch , etc.)
1. 15 wide / down and back / 30
2. 15 close / down and back / 30
3. 12 reg . / down and back / 30
4. 12 wide / down and back / 25
5. 10 close / down and back / 25
6. 8 wide / down and back / 25
7. 8 close / down and back / 20
8. 6 reg / down and back / 20
9. 4 reg / down and back / 20
10. 20 reg / down and back / 20

Arms

warmup: cardio 5min
------------
single cable routine  8 reps 4x each
- front ext
- low back curl
- side ext
- low across curl
- overhead ex
- high side curl
-------------------
skullcrusher / easy curl
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 20 / 15
------------------
double crunch machine 250

Legs

warmup 1: cardio 5 min
--------------
single leg leg press 75 each leg / 100 each leg standing leg curls / 200 standing plate swings
--------------
250 leg extensions / 100 lying leg curls / 300 reverse ab back extensions
--------------
350 calf raises / 200 airsquats

Chest and Triceps

warmup : 5min cardio
-----------
Incline dumbell / decline pushup / russian plate twist / cable cross tri extension
1. 15 (3 sec. hold at top and bottom) / 20 / 30 total / 20
2. 12 / 20 / 30 total / 18
3. 10 / 18 / 30 total / 18
4. 8 / 18 / 30 total / 15
5. 6 / 15 / 30 total / 15
------------
Flat dumbell / pushup / hammer strength dip machine drops / seated leg swings

1. 12 (3 sec. hold at top and bottom) / 20 / 8, 10, 12  / 20
2. 10 / 20 /  8, 10, 12  / 18
3. 8 / 18 / 6, 8 , 10 / 18
4. 6 / 18 /  6, 8 , 10  / 15
5.  4 / 15 / 4, 6, 8  / 15

Legs and shoulders

warmup: arm bike 5min
----------------
box step ups / smith standing military / lying leg swing holding 135
1. 18 total / 12 / 24 total
2. 16 total / 10 / 24 total
3. 14 total / 8 / 20 total
4. 12 total / 6 / 20 total
----------------
weighted lunges / rope crunches / single arm reverse flys
1. down and back / 30 / 12 each arm
2. down and back / 28 / 10 each arm
3. down and back / 26 / 8 each arm
4. down and back / 24 / 6 each arm
---------------
slow box squat / handstand pushups
 10 / 10 x 3

Chest and Back

warmup: 5min arm bike
-----------------
Flat press / t-bar row
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 8 / 8
5. 6 / 6
6. 4 / 8
7. 8 / 10
8. 12 / 12
9. 15 / 15
10. 20 / 20

back & abs

warmup: 5min armbike
--------------
lat pulldown bar / dead bugs with dbells / low cable row
1. wide 10 / 20 / 30
2. mid 10 / 20 / 30
3. wide 8 / 18 / 25
4. mid 8 / 18 / 25
5. wide 6 / 15 / 20
--------------
lat pulldown close grip / cable crunch / mid row

1. reg 10 / 30 / 20
2. alt 12 / 30 / 20
3. reg 8 / 25 / 18
4. alt 10 / 25 / 18
5. reg 6 / 20 / 15

----------------
* chuck norris till fail

legs , bis , abs

warmup: stairs 5min 

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

lunges / crunches / rope curl drops 

1. 2 times / 50 / 8, 10 , 12 

2. 1 1/2 / 45 / 6, 12, 15 

3. 1 1/2 / 40 / 6, 10 , 12

4. 1 / 35 / 6 , 8 , 10 

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

extensions / hanging leg swings / heavy straight curls 

1. 20 / 15 / 8 

2. 15 / 12 / 6 

3. 12 / 10 / 4 

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

leg curls / russian plate twists / preacher curls 

1. 15 / 30 total / 10 

2. 12 / 24 total / 8 

3. 10 / 20 total / 6

Chest and Triceps

warmup 1: 5min armbike
--------------
warmup 2: 150 pec dec / 150 dips
--------------
flat flys / cable cross extensions
1. 10 / 15
2. 10 / 12
3. 8  / 10
4. 8 / 8
5. 6 / 8
-----------------
incline flys / skullcrushers

1. 10 / 15
2. 10 / 12
3. 8  / 10
4. 8 / 8
5. 6 / 8

legs and shoulders

warmup 1: 5min stairs 

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

Leg press / seated reverse flys / box jumps / upright row 

1. 20 / 8 / 25 / 8 

2. 18 / 8 / 25 / 8 

3. 15  / 10 / 25 / 10 

4. 12  / 10 / 20 / 10 

5. 10  / 12 / 20 / 12

6. 8  / 12 / 20 / 12

7. 6  / 15 / 18 / 15

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

* if time 50 leg curls and 50 leg extensions

Chest and Back

warmup: 5min armbike
----------------
smith flat / pullups with incline smith and lying pullups
1. 12 / 10
2. 10 / 10
3. 20 incline / 30 lying pullups
4. 8 / 8
5. 6 / 8
6.15 incline / 25 lying pullups
7. 4 / 6
8. 3 / 6
9.12 incline / 20 lying pullups

triceps and chest

warmup: 5min rows
--------------
single cable tri routine :
50 each arm front
50 each arm side
50 each side overhead
------------------
pullovers to press / pec dec / plate twists 
1. 15 / 12 / 20
2. 12 / 15 / 20
3. 10 / 10 / 20
------------------
mid cable row / dip machine / plate twists
1. 20 / 8 / 18
2. 15 / 10 / 18
3. 12 / 12 / 18
---------------
100 decline press / 100 incline flys

legs and arms

warm up 1: rows 5 min
--------------
warm up 2: 100 alternating leg extensions total / 50 skull crushers into 50 curls
--------------
squat / dips / straight deads / straight bar curls
1. 15 / 20 / 12 / 18
2. 12 / 20 / 15 / 18
3. 12 / 18 / 10 / 15
4. 10 / 18 / 12 / 15
5. 10 / 15 / 8 / 12
6. 8 / 15 / 10 / 12
7. 8 / 12 / 6 / 10
8. 6 / 12 / 8 / 10

Chest and Back

warmup : 5 min armbike
----------------
warmup 2 : 100 pec deck / 100 high incline rows
----------------
flat press / hammer strength lat pull alternating / low to high
1. 10 / 20 / 20
2. 8 / 18 / 18
3. 6 / 16 / 16
4. 4 / 14 / 14
5. 3-4 / 12 / 14
----------------
incline close smith / deads / decline pushups
1. 16 / 12 / 20
2. 14 / 12 / 18
3. 12 / 10 / 16
4. 10 / 10 / 14
5. 8 / 10 / 12

Legs and Shoulders

Warmup 1: armbike 5min

Deck of cards
- Air squats 2x
- Dead to press dumbell single arm
- d-bell squat to swing single arm
- plate raise to press

Chest & Back

warm up 1 : 5 min row
--------------
warm up 2 : 100 alternating hammer dumbbell press / 200 plate shrugs
--------------
Incline dumbbell / close grip lat pull
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 6 / 4
--------------
decline bench / lying pull-up using pedestal
1. 12 / 20
2. 10 / 18
3. 8 / 15
4. 6 / 12
--------------
100 light pullovers / 100 push ups ( 25 wide grip , 25 close , 25 high right, 25 high left )

Chest and triceps

warmup 1 : 5min armbike
----------------
warmup 2 : 10 - 5's single arm tricep routine ( forward , side , overhead )
----------------
Deck of cards : flat press / dips

Legs and Shoulders

warmup : 5min rows
-------------
squats / arnold presses / box jumps
1. 15 / 12 / 25
2. 12 / 12 / 25
3. 10 / 10 / 25
4. 8 / 10 / 25
5. 6 / 10 / 25
------------------
hand stand push ups / leg curls / alternating dumbbell upright rows
1. 12 / 20 / 30 total
2. 12 / 18 / 24 total
3. 10 / 15 / 20 total
4. 10 / 12 / 18 total

Chest and Back

warmup 1: 5min rows
----------------
incline smith ( wide, mid , close ) / low row ( over / under ) / push ups
1. 10, 10, 10 / 12, 12 / 30
2. 8, 8, 8 / 10, 10 / 30
3. 6, 6, 6 / 8, 8 / 30
---------------
flat smith (close, mid, wide ) / pull ups ( forward / reverse grips ) / back extensions

1. 10, 10, 10 / 10, 8 / 30
2. 8, 8, 8 / 8, 10 / 30
3. 6, 6, 6 / 8, 8 / 30

---------------
mid cable flys / plate shrugs
1. 25 / 25
2. 20 / 20
3. 18 / 18
----------------

Legs and Shoulders

warmup: 5 min rows
---------------
outside routine: one hour
- 15 band fronts
- 15 band mids
- 15 band sides
- lunge
- 20 shoulder push ups
- 3 up & downs on stairs
- 30 air squats 

Chest and Back

warm up 1 : row 5 min
----------------
warm up 2 : 100 decline , 100 t bar rows , 100 back extensions
----------------
dumbbell flat / high rows
1. 20 / 20
2. 15 / 15
3. 12 / 12
4. 10 / 10
----------------
Incline bar / shrugs
1. 15 / 30
2. 12 / 25
3. 10 / 20
4. 8 / 18
------------------
flat bar
1. 5
2. 4
3. 3

Legs and shoulders

warmup 1 : 5 min stairs
-------------
200 leg extensions / 75 upright rows
-------------
clean and press / airsquat / hangin leg swings
1. 12 / 30 / 20
2. 12 / 30 / 20
3. 10 / 35 / 18
4. 10 / 35 / 18
5. 8 / 40 / 15
6. 6 / 50 / 12
----------------
100 leg curls / 50 each arm front raises

Back and Chest

warmup 1: 5min rows
-------------
Lat pulldown / mid cable row/ plate shrugs / incline dumbell / decline pushups / low to highs
1. 12 / 20 / 30 / 12 / 20 / 30
2. 10 / 15 / 25 / 10 / 15 / 20
3. 8 / 12 / 20 / 8 / 12 / 18
4. 6 / 10 / 20 / 6 / 10 / 16
5. 4 / 15 / 25 / 4 / 12 / 18
6. 4 / 18 / 25 / 4 / 15 / 20
7. 10 / 12 / 25 / 10 / 12 / 20
8. 12 / 12 / 30 / 12 / 12 / 30

Arms

warmup : 5 min armbike
------------------
Skullcrushers (high, mid,  low) / easy curls ( low,  high,  full ) / pullovers / dips
1. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10
2. 8, 8, 8 / 8, 8, 8 / 8 / 8
3. 6, 6, 6 / 6, 6, 6 / 6 / 6
4. 4, 4, 4, / 4, 4, 4 / 4 / 4
5. 8, 6 ,4 / 4 , 6, 8 / 8 / 8
6. 4 ,6, 8 / 8 , 6, 4 / 6 / 6
7. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10 

Legs and Shoulders

warmup 1: stairs 5min
-------------
100 shoulder cable crosses (high) / 75 lying leg curls
-------------------
dumbbell military press / leg press / calf raises
1. 12 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
--------------
Dumbbell single arm squat swings  / dumbbell side raises
1. 10 each / 15
2. 8 each / 12
3. 6 each / 10
4. 5 each / 8
------------
squats / clean and press / leg extensions
1. 10 / 8 / 20
2. 8 / 7 / 18
3. 6 / 6

Chest & Back

warmup: 5min rows

flat bench / pullups ( lying and reg )
1. 20 / reg 10
2. 18 / lying 18
3. 15 / reg 8
4. 12 / lying 15
5. 10 / reg 6
6. 8 / lying 12
7. 6 / reg 6
8. 4 / lying 10
9. 4 / reg 4
10. 6 / lying 12
11. 8 / reg 6
12. 10 / lying 15
13. 20 / reg 8

Legs and Shoulders

warmup 1 : 5 min rows
-----------
warmup 2 : 150 lunges /  75 low cable crosses
-----------
hack squat / dumbbell pulls / standing leg curls
1. 15 / 10 each / 20 each
2. 12 / 8 each / 15 each
3. 8 / 6 each / 12 each
------------
behind the neck hammer strength / leg extensions / plate raises
1. 12 / 15 / 10
2. 10 / 10 / 10
3. 8 / 8 / 10
-------------
leg press / upright rows / lying leg curls
1. 10 / 12 / 15
2. 8 / 10 / 12
3. 6 / 8 / 10

warmup 1 : 5min rows
----------------
warmup 2 : 100 incline smith / 150 lying pullups
----------------
flat dbell press / bent over rows / pec deck
1. 10 / 10 each / 25
2. 8 / 8 each / 20
3. 6 / 6 each / 18
4. 4 / 4 each / 15
----------------
dead lifts / decline bench / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 25
3. 8 / 8 / 20
4. 6 / 6 / 18
---------------
down the line shrugs 2x
down the incline flys 2x

Chest and Triceps

warmup 1: 5min arm bike
----------------
warmup 2: 100 reverse grip bench presses
----------------
flat flys / double kickbacks / low to highs
1. 20 / 20 / 30 total
2. 15 / 18 / 20 total
3. 10 / 15 / 16 total
4. 8 / 10 / 14 total
----------------
incline flys / skullcrushers / cable cross extension
1. 12 / 15 / 30
2. 10 / 12 / 24
3. 8 / 10 / 20
4. 6 / 8 / 18
-----------------
pec dec / incline skull / pullovers
1. 8 / 10 / 12
2. 12 / 14 / 10
3. 18 / 16 / 8
4. 20 / 18 / 6
------------------

Shoulders & biceps

warmup : 5min armbike
--------------
straight bar curl drops / side dumbell raises / plate shrugs
1. 4, 6, 8 / 20 / 40
2. 3, 5, 6 / 18 / 35
3. 3, 4, 5 / 16 / 30
4. 2, 3, 4 / 14 / 25
----------------
swings / hammer strength curls / sprints
1. 20 / 4 / 45 sec
2. 20 / 5 / 45 sec
3. 15 / 6 / 45 sec
4. 15 / 7 / 45 sec
-----------------
down the line curls to military press starting 40lbs
- reg 75 at least
- hammer 65 at least
- reverse 55 at least
- wide 45 at least
- close hammer 35 at least

Back & Legs

warmup: 5min row
------------------
Hammer strength lat pull (alternating) / weighted lunges / low cable row / straight leg deads (bar)
1. 30 total / 30 / 30 / 30
2. 24 total / 24 / 24 / 24
3. 20 total / 20 / 20 / 20
4. 18 total / 18 / 18 / 18
5. 16 total / 16 / 16 / 16
6. 14 total / 14 / 14 / 14
7. 12 total / 12 / 12 / 12

Chest / Triceps

warm-up : arm bike 5min
--------------
incline smith (close, med, wide) / skull crushers ( low, med, high ) - switching order each set
1. 5, 5, 5 / 5, 5, 5
2. 5, 5, 5 / 5, 5, 5
3. 4, 4, 4 / 6, 6, 6
4. 6, 6, 6 / 4, 4, 4
5. 4, 4, 4 / 4, 4, 4
---------------
overhead d-bell extension / flat d-bell press
1. 12 / 8
2. 10 / 8
3. 8 / 6
4. 6 / 6
---------------
decline / dips
1. 20 / 20
2. 18 / 18
3. 15 / 15
4. 12 / 12

Shoulders

warmup: 5 min row
---------------
75 pushups
65 smith standing military
55 heavy shrugs squat rack
45 front plate raises
35 each side , side raises ( lean on something)
45 upright rows
55 clean and press
65 seated reverse rows
100 shoulder pushups
200 behind the back smith shrugs

Back and Biceps

warmup : 5 min armbike
---------------
- 65 tbar rows (breaking weight down if needed)
- 45 straight bar preacher curls
- 35 straight leg dumbell deadlifts
- 65 rope cable curls
- 55 low row bar (breaking weight down if needed)
- 1 down the line starting at 40lbs ( at least 55 reps )
- 75 weighted back extensions
- 25 heavy straight bar curls
- 25 pull ups

Chest and Triceps

warmup: 5 min row
-------------
smith flat / dips / reverse crunches
1. 20 / 20 / 20
2. 8 / 8 / 20
3. 16 / 16 / 20
4. 6 / 6 / 20
5. 14 / 14 / 20
6. 4 / 4/ 20
--------------
dumbell incline / skull crushers / hanging leg swings

1. 20 / 20 / 15
2. 8 / 8 /  15 
3. 16 / 16 /  15 
4. 6 / 6 /  15 
5. 14 / 14 /  15 
6. 4 / 4/  15 

Misc.

warmup: 5min arm bike
-----------
Straight leg deads / dips
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 8 / 10
-----------------
routine
45 sec sprint
15 swings
farmer walk to fail
------------------
pull ups / flat hammer press
1. 10 / 16
2. 8 / 14
3. 6 / 12
4. 5 / 10
---------------

Back and Chest

warmup: 5min arm bike
----------------
bench press / incline pulldown / dumbell shrug / high cable fly
1. 30 / 8 / 20 / 8
2. 8 / 30 / 8 / 20
3. 20 / 7 / 15 / 7
4. 7 / 20 / 7 / 15
5. 15 / 6 / 15 / 6
6. 6 / 15 / 6 / 15
7. 12 / 5 / 12 / 5
8. 5 / 12 / 5 / 12
9. 10 / 4 / 10 / 4
10. 4 / 10 / 4 / 10

Legs, Abs , Chest

warmup: 7min stairs
---------------
Squats /  sit ups / push ups
1. 10 / 20 / 15
2. 10 / 20 / 15
3. 10 / 20 / 15
4. 8 / 25 / 12
5. 8 / 25 / 12
6. 8 / 25 / 12
7. 6 / 30 / 10
8. 6 / 30 / 10
9. 6 / 30 / 10
10. 4 / 15 / 50

Chest

warmup 1: armbike 5min
-----------------
warmup 2:  120 alternating dbell press / 60 seated reverse flys
-----------------
dumbell incline hammer press / pec deck
1. 12 / 20
2. 10 / 18
3. 8 / 15
-----------------
100 close grip incline pushups
-----------------
high cable flys / rope crunches
1. 20 / 20
2. 15 / 15
3. 12 / 12
-----------------
heavy decline / heavy flat
1. 5 / 5
2. 4 / 4
3. 3 / 3

Back

warmup: row machine 5min
----------------
warmup 2: mid cable row 100 / 100 pushups
----------------
bent over rows / d-bell curls
1. 12 each / 20 total
2. 10 each / 18 total
3. 8 each / 16 total
4. 6 each / 14 total
----------------
75 deadlifts 135
100 back extensions
----------------
smith lying pullup / chinup
1. 15 / 7
2. 12 / 6
3. 10 / 5
4. 8 / 4
----------------
100 straight bar reverse grip row
75 straight bar curl

Chest and abs

warmup: abs class
---------------
smith incline / low to highs / leg swings
1. 15 / 30 total / 15
2. 12 / 20 total / 12
3. 10 / 18 total / 10
4. 8 / 16 total / 8
---------------
flat bench / pushups / cable crunches
1. 6 / 20 / 25
2. 6 / 20 / 20
3. 5 / 18 / 20
4. 5 / 18 / 18
5. 4 / 15 / 18
----------------
machine incline alternating / crunches / machine press alternating / dead bugs weighted
 20 / 20 / 20 / 12 x 3

Chest and Abs

warmup 1: 5min arm bike
--------------------
flat bench / reverse crunches
1. 20 / 25
2. 18 / 25
3. 16 / 25
4. 14 / 25
5. 12 / 20
6. 10 / 20
7. 8 / 20
8. 6 / 20
9. 4 / 18
10. 6 / 18
11. 8 / 18
12. 10 / 15
13. 12 / 15
14. 14 / 15

Legs and triceps

warmup 1: 5min stairs
----------------
warmup 2 : 100 dips / 100 light hack squat on smith
----------------
lying leg curls / skull crushers / seated leg swings
1. 20 / 20 / 20
2. 15 / 15 / 20
3. 12 / 12 / 20
4. 10 / 10 / 20
----------------
leg extensions / overhead d bell extensions / Russian plate twists
1. 25 / 12 / 20 total
2. 10 / 10 / 20 total
3. 8 / 8 / 20 total
4. 6 / 6 / 20 total
-----------------
100 cable extensions
100 reverse cable extensions
75 each single leg squats

Back and Biceps

warm up 1: 5 min rows

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

warm up 2: 75 t bar rows , 75 straight bar curls , 100 back extensions 

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

incline row / easy curl bar curls / mid cable row 

1. 12 / 8 / 20 

2. 10 / 7 / 18

3. 8 / 6 / 15 

4. 6 / 5 / 12

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

hammer strength alternating mid row / hammer strength preacher curl / dumbbell low row 

1. 20 total / 18 / 15

2. 18 total / 15 / 12

3. 16 total / 12 / 10 

4. 14 total / 10 / 8 

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

pull ups / down the line 

1. 12 / starting 40lbs. 

2. 10 / starting 35lbs 

3. 8 / starting 30lbs

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

100 shrugs d bell 

chest & back

warmup : 5min row
----------------
Flat dumbbell / free motion alternating lat pull / pec deck / shrugs
1. 20 / 20 total / 20 / 20
2. 10 / 18 total / 25 / 20
3. 8 / 16 total / 15 / 18
4. 6 / 14 total / 12 / 12
5. 4 / 12 total / 10 / 10
6. 3 half , 3 full / 14 total / 12 / 12
7. 4 half , 4 whole / 18 total / 15 / 15
8. 6 half , 6 whole / 20 total / 18 / 18
9. 8 half , 8 whole / 24 total / 20 / 20
10. 10 half , 10 whole / 30 total / 25 / 25

Shoulders & Abs

warmup : 5min arm bike
----------------
dumbbell military / hanging leg swings
1. 15 / 20
2. 12 / 20
3. 10 / 18
4. 8 / 18
---------------
shoulder cable crosses / chops / rope crunches
1. 15 / 15 each / 20
2. 12 / 12 each / 20
3. 10 / 10 each / 20
-------------
shoulder swings / side cable row / front cable row
1. 20 / 15 each / 15 each
2. 18 / 12 each / 12 each
3. 15 / 10 each / 10 each
--------------

Arms

warmup 1: abs class
------------
warmup 2: 10-6's
- back curl
- across extensions
- front low curl
- front extension
--------------
skulls ( high , med , low ) / incline curls ( 20 push ups in between each sets )
1. 8,8,8 / 30 total
2. 10,8,6 / 24 total
3. 6,8,10 / 20 total
4. 6,6,6 / 18 total
--------------
heavy easy curls / dips ( 20 push ups in between each sets )
1. 6-8 / 20
2. 6-8 / 20
3. 4-6 / 18
4. 4-6 / 18
-----------------
cable overheads / high cable curls / cable cross / mid curls ( 20 push ups in between each sets )
1. 10 / 10 / 10 / 10
2. 12 / 12 / 12 / 12
3. 8 / 8 / 8 / 8
----------------

Chest and legs

warmup 1: armbike 5min
--------------
warmup 2: 100 leg extensions / 100 cable flys
---------------
dumbbell flat / leg press
1. 15 / 20
2. 12 / 12
3. 10 / 10
4. 8 / 8
5. 6 / 6
---------------
incline smith / wide step lunge to deep squat / jump rope
1. 6 / down and back / 30sec jump rope
2. 8 / down and back / 30sec jump rope
3. 10 / down and back / 30sec jump rope
4. 12 / down and back / 30sec jump rope
5. 15 / down and back / 30sec jump rope

Back

warmup: 10 min rows
------------
straight leg deads / assisted pull ups /  tbar rows / plate shrugs
1. 15 / 20 / 12 / 25
2. 12 / 20 / 12 / 25
3. 10 / 18 / 10 / 25
4. 8 / 18 / 10 / 20
5. 6-8 / 15 / 6-8 / 20
--------------
dead lifts /  weighted back extensions / assisted pull ups / plate shrugs
1. 15 / 18 / 15 / 20
2. 12 / 18 / 12 / 18
3. 10 / 15 / 12 / 18
4. 8 / 15 / 10 / 18
5. 6-8 / 12 / 10 / 15
--------------

Misc

warmup 1 : 20 min cardio
-------------
warmup 2: abs class
-------------
flat dumbell / decline pushups
1. 10 - 15
2. 10 - 15
3. 8 - 12
4. 8 - 12
5. 6 - 10
6. 4 - 10
--------------
single arm bar press / single arm pulls / bar crosses
1. 10 each arm / 10 each / 20 total
2. 8 each arm / 8 each / 18 total
3. 6 each arm / 6 each / 16 total
--------------
incline cable tri extensions / low cable crosses
1. 20 / 12
2. 18 / 10
3. 15 / 8

Misc.

warmup : 5min armbike
-------------------
100 cable crosses tris
100 cable curls
-------------------
100 pushups
100 smith lying pullups
-------------------
75 low cable flys
50 each arm behind the back raises
------------------
25 pullups
75 cable swings

Back and Biceps

warmup : 7min row
---------------
straight leg deads / straight bar curls / back extensions
1. 15 / 12 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 10 / 18
---------------
wide grip rows into row extensions / dumbbell alternating curls
1. 10 / 10  / 30
2. 8 / 8 / 28
3. 6 / 6 / 24
4. 12 / 12 / 20
----------------
smith shrug front and back / down the line
1. 20, 20  / --
2. 18 , 18 / --
3. 15, 15 / --

Legs and Shoulders

warmup 1: 7 min stairs
-------------
warmup 2: 50 reverse dbell flys
-------------
weighted lunges / military press to failure ( using lunge weight) / wall holds to fail  x5
-------------
cross over low to highs 15 each arm  / 45 sec sprint / 35 air squats x 5
-------------

chest and tri's

warmup 1: 5min armbike
----------
warmup 2: 100 pushups / 100 tricep extensions
----------
bench press / dips / pullover to press
1. 20 / 8 / 6
2. 15 / 10 / 6
3. 10 / 12 / 6
4. 8 / 15 / 8
5. 6 / 18 / 8
6. 4 / 20 / 8
7. 6 / 15 / 10
8. 10 / 12 / 10
9. 15 / 10 / 10
10. 20 / 8 / 10

Legs and Triceps

warmup 1 : stairs 5min
------------
warmup 2 : 75 tricep extensions
-------------
smith squats / dips ( slower as the reps get less)
1. 15 / 15
2. 12 / 15
3. 10 / 12
4. 10 / 12
5. 8 / 10
6. 8 / 10
7. 6 / 20
-------------
box step ups / skullcrushers
1. 20 total / 10
2. 18 total / 12
3. 16 total / 14
4. 14 total / 16
5. 12 total / 18

Chest and Shoulders

warmup 1: armbike 5min
-------------
warmup 2: 75 seated shoulder flys , 75 flat dbell flys
-------------
flat dumbell press / seated alternating hammer front raises
1. 12 / 20 total
2. 10 / 18 total
3. 6-8 / 16 total
-------------
standing smith military press (or try incline hammer option?) / decline pushups
1. 15 ( or 10 each ) / 25
2. 12 (or 8 each ) / 20
3. 10 (or 6 each ) / 18
--------------
pec dec / upright rows
1. 20 / 12
2. 18 / 10
3. 15 / 8
-------------
100 alternating incline dbell
150 plate shrugs

Chest and legs

warmup 1 : stairs 5min
----------------
warmup 2 : 100 decline pushups / 100 leg extsensions
----------------
smith incline / air squats
1. 15 / 30
2. 15 / 30
3. 12 / 24
4. 12 / 24
5. 10 / 20
6. 10 / 20
7. 8 / 16
-----------------
flat smith / weighted lunges

1. 15 / 30
2. 15 / 30
3. 12 / 24
4. 12 / 24
5. 10 / 20
6. 10 / 20
7. 8 / 16

back and shoulders

warmup : 5 min armbike
---------------
shoulder overheads single arm / back extensions / cable rope chops
1. 15 each / 20 / 15 each side
2. 12 each / 20 / 15 each side
3. 10 each / 18 / 12 each side
4. 8 each / 18 / 12 each side
5. 20 each / 15 / 10 each side
--------------
lat pulls / bent over rows / bent over reverse flys
1. 12 / 12 each / 12
2. 10 / 10 each / 15
3. 8 / 8 each / 18
4. 6 / 6 each / 20
5. 4 / 4 each / 20
6. 15 / 10 each / 20
7. 25 / 10 each / 20

Misc.

warmup: abs
-------------
warmup 2 :  4 times
25 reverse pullups
25 pushups
--------------
incline dumbell / back extensions
1. 12 / 30
2. 10 / 25
3. 8 / 20
4. 6 / 18
---------------
mid cable flys / dumbell pullovers
1. 20 / 12
2. 18 / 10
3. 15 / 8
-----------------
decline
1. 20
2. 10
3. 8
4. 6

Arms

warmup : abs
----------------
routine 1 : 4x
15 cable swings
12 rope curls
10 dip machine
45 sec jump rope
------------------
routine 2 : 4x
tricep cross cable
easy curl heavy
plate shrugs
45 sec rope
-----------------
rountine 3 : 4 x
skulls 20
down line 40, 30 , 20 - 30 total reps

Chest and Back

warmup 1: amrbike 5min
-------------------
warmup 2: single cable curls 10 - 5's
- back
- front
- across
-------------------
flat bench / push ups / pull ups / straight bar curl / shrugs
1. 8 / 20 / 8 / 10 / 20
2. 8 / 15 / 8 / 12 / 15
3. 8 / 12 / 7 / 10 / 10
4. 6 / 20 / 7 / 12 / 20
5. 6 / 15 / 7 / 10 / 15
6. 6 / 12 / 6 / 12 / 10
7. 4 / 20 / 6 / 10 / 20
8. 4 / 15 / 6 / 12 / 15

Misc

warmup 1: armbike 5 min
------------
Deck of cards:
- pushups
- sumo upright rows (kettlebell)
- standing military dumbell
- bent over rows

Back and Triceps

warmup: 5min armbike
--------------
hammer strength lat pull (single arm) / cable skull crushers / plate swings
1. 20 each / 25 / 30
2. 12 each / 18 / 25
3. 8 each / 12 / 18
---------------
single arm T row / dips / smith behind back shrugs
1. 15 each / 20 / 35
2. 12 each / 15 / 25
3. 10 each / 12 / 20
-----------------
pullup / lying pull up / cable pushdowns
1. 8 / 18 / 25
2. 8 / 18 / 25
3. 7 / 15 / 20
4. 7 / 15 / 20
5. 6 / 12 / 15
6. 6 / 12 / 15

Shoulders and biceps

warmup: abs class
--------------
easy curl cling and press drops (no leg) / staight bar curls / pushups
1. 8, 10 / 15 / 20
2. 6, 8 / 12 / 20
3. 4 , 8 / 12 / 20
4. 4 , 6, 8 / 10 / 20
----------------
heavy easy curls / behind the neck hammer alternating
1. 8 / 20
2. 6 / 18
3. 5 / 16
4. 4 / 14
----------------
seated reverse flys / high shoulder flys / rope curls
1. 12 / 15 / 20
2. 10 / 12 / 18
3. 8 / 10 / 15
4. 6 / 8 / 12

Chest and Tris

warm-up 1: 5min armbike
warm-up 2: 50 flat dumbell press light weight
---------------
flat dumbell / pec dec  / dips / leg swings
1. 10 / 20 / 15 / 20
2. 8 / 15 / 12 / 15
3. 6 / 12 / 15 / 20
4. 4 / 20 / 12 / 15
---------------
wide grip hammer strength / skullcrushers / pushups / rope crunches
1. 15 / 10 / 20 / 20
2. 10 / 8 / 20 / 20
3. 6 / 12 / 20 / 20
4. 4 / 15 / 20 / 20
----------------
smith incline / tri cable extensions
1. 20 / 30
2. 18 / 25
3. 15 / 20

Chest

warm up 1: abs class
-----------------
warm up 2: 120 pushups
- 20 reg
- 20 reg low
- 20 reg high
- 20 decline
- 20 wide
- 20 close
----------------
dumbell flat press / dumbell flat flys
1. 10 / 12
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
-----------------
incline press / incline flys

1. 10 / 12
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6

Shoulders and biceps

warmup 1: 5min armbike
-------------------
warmup 2:
- 100 cable crosses ( 4 sets of 25 )
- 4 21's
-------------------
Standing smith military / heavy dumbell curls
1. 15 / 10 total
2. 12 / 8 total
3. 10 / 6 total
4. 18 / 12 total
5. 20 / 16 total
------------------
deck of cards resistance bands
- front raises
- wide curls 2x
- mid raises
- close curls 2x
- side raise
- mid curls 2x

Back

warmup 1 : 5min armbike
---------------
warmup 2 : 35 pullups
---------------
high incline rows / seated dbell shrug twists / single cable low pulls
1. 20 / 20 / 20 each arm
2. 12 / 10 / 10 each arm
3. 6 / 8 / 8 each arm
4. 10 / 10 / 12 each arm
5. 25 / 25 / 15 each arm
---------------
close grip lat pulls / row machine extensions / bent over dbell rows
1. 8 / 12 / 10 each arm
2. 10 / 15 / 12 each arm
3. 12 / 20 / 15 each arm
4. 15 / 25 / 20 each arm
5. 18 / 30  / 25 each arm

Arms

warmup: 5min armbike
_______________
skullcrushers into bicep curls / close grip pushups
- 12 , 10 / 15
- 10 , 12 / 15
- 10 , 8  / 12
- 8, 10 / 12
______________
dumbell pullover to press / rope curls / double kickbacks
- 10 / 20 / 12
- 8 / 15 / 10
- 12 / 12 / 8
_______________
Hammer strength dips / high cable curls on knees
- 15 / 15
- 8 / 12
- 12 / 8
_______________
towel negatives / close grip pushups
- 3 / 15
- 3 / 15
- 3 / 15

Chest

warm up: 5min arm bike
_______________
100 cable cross extensions
100 high flys
100 low to highs
_______________
smith flat - varying grips as many that be done in 30 min

Shoulders

warmup : 5min armbike
____________
seated military dumbbell press / around the head plates / seated leg swings
1. 15 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
______________
behind the neck alternating hammer strength / plate swings
1. 20 total / 20
2. 14 total / 20
3. 12 total / 20
4. 10 total / 20
________________
resistance band routine 12's to 5's
- forward
- mid
- side
- shoulder press push up ( going slower as you decrease in reps)

Back

warm up : 5 min arm bike
______________

30 pullups
75 behind the neck lat pull down wide grip
100 low cable rows
100 mid cable rows
50 each arm dumbell shrugs
75 smith lying pullups (varying grips)
30 pullups

Chest and Tris

warmup : 5min armbike
______________
warmup 2 : 80 total pushups (20 wide,20 mid, 20 incline,10 right hand forward ,10 left hand forward) / 50 single arm tricep extensions each arm  
______________
20 incline dbell flys , 15 dips , 12 hanging leg swings x 3
______________
20 incline cable pushdowns , 15 high cable flys, 10 hangin leg swings x3
______________
flat smith 4 + hold , 3 + hold , 2 + hold , hold  x 2 or 3

Back * Shoulders * Bi's

warmup: 5min armbike
________________
8 clean and press,10 each arm bent over rows,18 total alternating hammer curls (across chest / dumbells) x4
________________
10 close grips rows + hold , 12 straight bar curls + one negative, 15 standing dumbell military press x4
_________________
 74 shrugs , 50 upright rows , one down the line

Chest and Tris

warmup: 5min armbike
-----------------
12 incline dumbell, 10 dbelll overhead extensions, 20 leg swings
10 incline dumbell, 8 dbelll overhead extensions, 20 leg swings 
8 incline dumbell, 6 dbelll overhead extensions, 20 leg swings 
6 incline dumbell, 6 dbelll overhead extensions, 20 leg swings 
--------------------
6 flat dumbell , 8 skullcrushers
8 flat dumbell , 10 skullcrushers 
10 flat dumbell , 12 skullcrushers 
12 flat dumbell ,15 skullcrushers 
--------------------
15 low flys , 15 tricep extensions , 20 rope crunches
15 low flys , 15 tricep extensions , 20 rope crunches 
15 low flys , 15 tricep extensions , 20 rope crunches 

Misc.

warmup: 10 min jog
------------------
Deck of cards:
pushups
plate twists
dumbell single arm drop to press
jump rope ( whatever card is x 10 seconds)

Legs and Shoulders

warmup: abs class
---------------
smith machine squat to press 45min , as many that can be done

Chest and Tris

warmup: 5min arm bike
-----------------
smith flat and skullcrushers one hour as many as possible
* changing grips on bench close, mid, wide
* skulls - switch from mid to high

Back and Biceps

warmup : 5min armbike
-------------------
1 hour , how many pullups can be done
grip variation:
-mid
-close
-wide
- close hammers
- reverse

1 hour how many easy curl heavys

Legs and Shoulders

warmup : 5 min stairs
----------------
15 smith military behind the neck , 35 air squats , 20 total dumbbell front raises x 3
----------------
25 leg extensions , 8 clean and press , 10 upright rows x3
----------------
50 air squats , 16 total dumbell sides , 15 cable swings x 3

Back and Biceps

warmup: abs class
---------------
15 high rows , 15 behind the neck pulldown , 25 cable rope curls x 3
---------------
12 dead lifts, 8 straight bar curls , 25 back extensions x 3
---------------
8 pullups , 8,15 hammer preacher drops , 30 behind back shrugs x 4

Chest and Tris

warmup: arm bike 5min
----------------
flat bench 20 , dip 20 , low to highs 20 , seated leg swings 20
flat bench 8 , dips 10 , pullovers 12, hanging leg swings 15
flat bench 15 , dip 15 , low to highs 18 , seated leg swings 20 
flat bench 4 , dips 8 , pullovers 10, hanging leg swings 12 
flat bench 20 , dip 20 , low to highs 20 , seated leg swings 20 
flat bench 6, dips 10 , pullovers 15, hanging leg swings15 

flat bench 10 + hold on last , dips 10 +hold on last , low to highs SLOW 12 , seated leg swings 15 + hold
flat bench 4 + 2 holds , dips 6 + 2 holds , 8 pullovers SLOW, hanging leg swings 3 holds

Misc

warmup: 5min armbike
---------------
8 - 10 dumbell press / 15 plate raises / 20 dumbell shrugs x 3
---------------
20 incline cable tricep extensions / 12 single cable side raises (each arm) / 20 leg swings x3
----------------
20 dips / 20 pushups / 8 pullups / 30 back extensions x 3

Legs and Shoulders

warmup: abs
------------
25 leg extensions , 10 clean and press , 12 standing leg curls each leg x 3
------------
15 smith ass to ankle squats, 6 clean and press , 20 pullovers
------------
100 side lunges

Back and Biceps

warmup: 5min stairs
------------------
20 / 16 / 12 / 8  close grip lat pull  , 6-8 easy curls , 12 dumbell deads, 20 russian twists x 4
------------------
6 / 8 / 10 / 12 wide grip lat pull , 10 hammer curls , 20 cable mid row , 20 cable crunches x 4

Chest and Tris

warmup: 5min armbike
------------------
smith flat 1 drop 8, 15 /  into reverse grip bench 20 , 15 high skullcrushers , 20 side to side hanging crunches x3
------------------
smith incline 2 drops 6 , 8 , 10 / 15 dips , 16 side to side hanging crunches x 3

Leg * chest

warmup : abs class

15 flat bench , 15 squat , 15 weighted back extensions, 15 hanging leg swings  x4
-------------------
 lunges (weighted) , 15 hammer strength wide chest , 15 flat dumbbell fly's , 16 total weighted step - ups x3

Back * Shoulders *

warmup 1: 5min row
--------------
warmup 2 : 100 mid cable row
---------------
15 deads, 15 clean and press , 15 pullups  x4
---------------
15 low smith row , 20 shrugs , 15 upright row x 4

Chest and Tris

warm up 1: arm bike 5min

warm up 2: single cables 8 to 6's (forward, side, overhead) / 25 push ups 

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

6 - 8 flat dumbbell ,  6- 8 seated overhead extension, 20 seated leg swings  x 4

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

6 - 8 weighted dips , 15 close grip smith incline , 20 plate swings x 3

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

10 hammer wide chest , 10 skullcrushers to 20 press x 2 

Chest, shoulders, tris

warmup: 75 cable cross extensions, 75 flys , 75 dbell side raises
---------------
12 military dbell press, 15 incline flys , 15 high skulls, 20 pushups x3
---------------
20 flat smith , 15 dips , 15 upright rows  x 3

Legs

warmup: abs 

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

warmup 2 : leg curls 2 sets of 50 dropping weight at failure 

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

20 leg press calf raises, 15 leg press , 10 each leg single leg squats, 20 leg extensions (hold till fail on the last rep)

five times through

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

35 box jumps , 25 air squats , wall hold till fail  x 4 

Back and Biceps

warmup: 5min armbike
----------------
15 pullups , 15 t-rows , 15 easy curls , 20 back extensions x4
----------------
15 straight leg deads, 15 smith pull-ups , 15 reverse curls , 15 hangin leg swings x 4
----------------
down the line , 50 shrugs x2

chest, triceps

warmup: 5min armbike
----------------
15 incline smith, 15 dips , 30 low to highs x 4
------------
10 flat dumbell , 15 skullcrushers, 20 flys x 4
------------
100 pushups , 100 triceps ex cables

Arms, Chest , Shoulders

warmup: 5min armbike
-------------
15 smith standing behind the neck , 20 dips , 30 dbell curls x 3
-------------
30 dumbell press to fly, 20 skullcrushers , 15 upright rows x 3
-------------
down the line curls (starting 40lbs) , 20 pushups , 30 low to highs x3

Legs

warmup 1: abs class
warmup 2: 150 leg extensions
-------------------
20 squats (body weight in lbs on bar) , 20 deadlifts (body weight in lbs on bar) , 20 box step - ups with bar (25% body weight on bar) ,  2min  cool down - standing calf raises during break

x 5

Back * Shoulders * Bi's

warm up: 5min stairs / 5 arm bike
-------------------
15 pull ups  , 15 clean and press , 15 straight bar curls ,  2min break x4
-------------------
20 sumo dead lift high pull (kettle bell), 20 weighted back extensions ,20 heavy band wide curls , 2min break x 4
-------------------
15 Smith pull ups , 15 plate raise to press , 15 hanging leg swings , 2min break x 4

Chest and Tris

warmup 1: 5min armbike
------------
flat bench / dips / leg swings
15 , 15 , 15 x 4
----------------
incline dbell / high skulls / seated plate twists
15 , 15 , 15 x 4
----------------
-15 pushups
-15 cable extensions
-15 rope crunches
x3

Chest and Tris

warmup 1: 5min armbike
warmup 2: flys flat 75 / skulls 100
----------------
flat bar / dumbbell overhead ext.'s
1. 25 / 12
2. 20 / 12
3. 15 / 10
4. 15 / 10
5. 20 / 8
6. 25 / 8
-----------------
incline cable pushdowns 100
incline cable flys 100
-----------------

Legs

warmup 1: abs class
warmup 2: 200 walking lunges outside
-------------------------
deep squats / smith military / calf raises
1. 15 / 12 / 30
2. 12 / 15 / 30
* hanging leg swings 20
3. 12 / 10 / 25
4. 10 / 12 / 25
* hanging leg swings 20
5. 10 / 8 / 20
6. 8 / 10 / 20
* hanging leg swings 20
7. 8 / 6 / 15
8. 6 / 8 / 15
* hanging leg swings 20
--------------------
100 leg extensions

Back and Biceps

warmup 1: 5min armbike
warmup 2:
10 - 6's bicep singles
- low back
- high front
- low cross
- high side
-30 plate shrugs
---------------------
wide rows / heavy hammers
1. 14 / 14 total
2. 12 / 12 total
3. 10 / 10 total
4. 20 / 20 total
--------------------
preacher / bent overs
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
4. 6 / 5 each
--------------------
lat pull drops x3 starting at 180 and 20 lb drops

Chest and Tris

warmup 1: armbike 5 min
warmup 2 : incline tri ext 100 / 100 pushups
----------------
incline dbell flys / dbell overhead extensions (seated)
1. 15 / 12
2. 12 / 10
* 40 crunches
3. 10 / 8
4. 8 / 6
* 40 crunches
-----------------
smith flat ( grip changes ) / double kickbacks
1. 7 wide, 7mid , 7close / 18
2. 6 wide, 6mid , 6close / 15
3. 5 wide, 5mid , 5close / 12
4. 5 wide, 4mid , 3close / 18
5. 4 wide, 3mid , 2close / 18
-----------------
routine x3
- 20 low to high
- 15 skulls
- 12 flys

Legs

warmup: abs
warmup 2: 50 each side dumbell down ups / 100 airsquats
---------------
weighted walked lunges / step-ups (bar ) / overhead press straight bar
1. down and back / 20 / fail
2. down and back / 18 / fail
3. down and back / 16  / fail
4. down and back / 14 / fail
5. down and back / 12 / fail
6. down and back / 10  / fail
7. down and back / 10  / fail
8. down and back / 10  / fail

Back and Biceps

warmup 1: armike 5 min
warmup 2: 100 cable curls (swapping grip postions)
                 100 high cable rows
-----------------------
lat pulldowns with easy curls
1. close alternating 14 / 12
2. close alternating 12 / 12
* plate twists 20
3. wide behind the back 10 / 10
4. wide behind the back 8 / 10
* plate twists 20
5. reg. 6 / 8
6. reg. 4 / 8
* 30 cable crunches
7. reverse 4 + 2 holds / 6
8. reg. 3 + 3 holds / 6
* 30 cable crunches
--------------------
75 straight deads (dumbells)
2 down the lines

Chest and Tris

warmup 1: armbike 5min
warmup 2: 75 close grip pushups
---------------
pullover to press with flys
1. 15 / 15
2. 12 / 12
* 20 plate twists
3. 10 / 10
4. 8 / 8
* 20 plate twists
----------------
flat bench with dips
1. 25 / 20
2. 20 / 18
* 20 leg swings
3. 18 / 15
4. 15 / 12
* 20 leg swings
5. 12 / 10
6. 10 / 8
* 20 leg swings
------------------
hammer incline with skulls
1. 10 / 25
2. 8 / 20
3. 6 / 18

Chest and Tris

warmup 1: armbike
warmup 2: 10 to 6's
- pushdown
- reverse
- overhead
----------------
incline smith with standing extensions
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
----------------
wide chest hammer strength with skullcrushers
1. 20 / 12
2. 15 / 10
3. 12 / 8
4. 10 / 6
----------------
flat dumbell with kickbacks
1. 30  / 20
2. 20 / 15
3. 8 / 12
4. 6 / 10
-----------------
100 flys
100 cross extensions

Legs

warmup 1: armbike 5 min
warmup 2: 100 airsquats / 100 pushups
------------------
deep squats / calf raises / military straight bar press
1. 12 / 25 / 10
2. 12 / 25 / 10
3. 10 / 30 / 10
4. 10 / 30 / 10
5. 8 / 20 / 12
6. 8 / 20 / 12
7. 6 / 25 / 12
8. 6 / 25 / 12
9. 4 / 15 / 8

Back

warmup: 5min cardio
warmup 2: 75 row deads
-------------
lat pulldowns with pulldown curls
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 12 behind the neck / 20
6. 10 behind the neck / 15
----------------
back extensions with straight bar curls
1. 30 / 8
2. 25 / 6
3. 20 / 4
----------------
smith row drops with curls variations
1. 4 , 8 , 10 / 30
2. 3 , 5, 8 / 30
3. 2, 4, 6 / 30
4. 2, 4, 6 / 30