Legs and Shoulders

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

Chest and Tris

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

Back and Biceps

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

Chest and Tris

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

Legs and Shoulders

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

Back and Biceps

warmup: 5min stairs
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20 / 16 / 12 / 8  close grip lat pull  , 6-8 easy curls , 12 dumbell deads, 20 russian twists x 4
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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
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smith flat 1 drop 8, 15 /  into reverse grip bench 20 , 15 high skullcrushers , 20 side to side hanging crunches x3
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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
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 lunges (weighted) , 15 hammer strength wide chest , 15 flat dumbbell fly's , 16 total weighted step - ups x3

Back * Shoulders *

warmup 1: 5min row
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warmup 2 : 100 mid cable row
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15 deads, 15 clean and press , 15 pullups  x4
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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 

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

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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
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12 military dbell press, 15 incline flys , 15 high skulls, 20 pushups x3
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20 flat smith , 15 dips , 15 upright rows  x 3

Legs

warmup: abs 

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

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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

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