Back

warmup: 10 min rows
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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
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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
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Misc

warmup 1 : 20 min cardio
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warmup 2: abs class
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flat dumbell / decline pushups
1. 10 - 15
2. 10 - 15
3. 8 - 12
4. 8 - 12
5. 6 - 10
6. 4 - 10
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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
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incline cable tri extensions / low cable crosses
1. 20 / 12
2. 18 / 10
3. 15 / 8

Misc.

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

Back and Biceps

warmup : 7min row
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straight leg deads / straight bar curls / back extensions
1. 15 / 12 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 10 / 18
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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
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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
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warmup 2: 50 reverse dbell flys
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weighted lunges / military press to failure ( using lunge weight) / wall holds to fail  x5
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cross over low to highs 15 each arm  / 45 sec sprint / 35 air squats x 5
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chest and tri's

warmup 1: 5min armbike
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warmup 2: 100 pushups / 100 tricep extensions
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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
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warmup 2 : 75 tricep extensions
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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
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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
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warmup 2: 75 seated shoulder flys , 75 flat dbell flys
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flat dumbell press / seated alternating hammer front raises
1. 12 / 20 total
2. 10 / 18 total
3. 6-8 / 16 total
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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
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pec dec / upright rows
1. 20 / 12
2. 18 / 10
3. 15 / 8
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100 alternating incline dbell
150 plate shrugs

Chest and legs

warmup 1 : stairs 5min
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warmup 2 : 100 decline pushups / 100 leg extsensions
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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
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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
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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
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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
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warmup 2 :  4 times
25 reverse pullups
25 pushups
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incline dumbell / back extensions
1. 12 / 30
2. 10 / 25
3. 8 / 20
4. 6 / 18
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mid cable flys / dumbell pullovers
1. 20 / 12
2. 18 / 10
3. 15 / 8
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decline
1. 20
2. 10
3. 8
4. 6

Arms

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

Chest and Back

warmup 1: amrbike 5min
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warmup 2: single cable curls 10 - 5's
- back
- front
- across
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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
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Deck of cards:
- pushups
- sumo upright rows (kettlebell)
- standing military dumbell
- bent over rows