Back and Biceps

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

chest, triceps

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

Arms, Chest , Shoulders

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

Legs

warmup 1: abs class
warmup 2: 150 leg extensions
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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
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15 pull ups  , 15 clean and press , 15 straight bar curls ,  2min break x4
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20 sumo dead lift high pull (kettle bell), 20 weighted back extensions ,20 heavy band wide curls , 2min break x 4
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15 Smith pull ups , 15 plate raise to press , 15 hanging leg swings , 2min break x 4

Chest and Tris

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

Chest and Tris

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

warmup 1: abs class
warmup 2: 200 walking lunges outside
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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
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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
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wide rows / heavy hammers
1. 14 / 14 total
2. 12 / 12 total
3. 10 / 10 total
4. 20 / 20 total
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preacher / bent overs
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
4. 6 / 5 each
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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
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incline dbell flys / dbell overhead extensions (seated)
1. 15 / 12
2. 12 / 10
* 40 crunches
3. 10 / 8
4. 8 / 6
* 40 crunches
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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
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routine x3
- 20 low to high
- 15 skulls
- 12 flys

Legs

warmup: abs
warmup 2: 50 each side dumbell down ups / 100 airsquats
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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
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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
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75 straight deads (dumbells)
2 down the lines

Chest and Tris

warmup 1: armbike 5min
warmup 2: 75 close grip pushups
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pullover to press with flys
1. 15 / 15
2. 12 / 12
* 20 plate twists
3. 10 / 10
4. 8 / 8
* 20 plate twists
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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
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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
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incline smith with standing extensions
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
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wide chest hammer strength with skullcrushers
1. 20 / 12
2. 15 / 10
3. 12 / 8
4. 10 / 6
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flat dumbell with kickbacks
1. 30  / 20
2. 20 / 15
3. 8 / 12
4. 6 / 10
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100 flys
100 cross extensions

Legs

warmup 1: armbike 5 min
warmup 2: 100 airsquats / 100 pushups
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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
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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
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back extensions with straight bar curls
1. 30 / 8
2. 25 / 6
3. 20 / 4
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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