Back and Triceps

warmup: 5min armbike
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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
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single arm T row / dips / smith behind back shrugs
1. 15 each / 20 / 35
2. 12 each / 15 / 25
3. 10 each / 12 / 20
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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
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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
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heavy easy curls / behind the neck hammer alternating
1. 8 / 20
2. 6 / 18
3. 5 / 16
4. 4 / 14
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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
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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
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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
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smith incline / tri cable extensions
1. 20 / 30
2. 18 / 25
3. 15 / 20

Chest

warm up 1: abs class
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warm up 2: 120 pushups
- 20 reg
- 20 reg low
- 20 reg high
- 20 decline
- 20 wide
- 20 close
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dumbell flat press / dumbell flat flys
1. 10 / 12
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
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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
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warmup 2:
- 100 cable crosses ( 4 sets of 25 )
- 4 21's
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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
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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
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warmup 2 : 35 pullups
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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
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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
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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 
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6 flat dumbell , 8 skullcrushers
8 flat dumbell , 10 skullcrushers 
10 flat dumbell , 12 skullcrushers 
12 flat dumbell ,15 skullcrushers 
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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
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Deck of cards:
pushups
plate twists
dumbell single arm drop to press
jump rope ( whatever card is x 10 seconds)