Back and Chest

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

Back

warmup: row machine 5min
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warmup 2: mid cable row 100 / 100 pushups
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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
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75 deadlifts 135
100 back extensions
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smith lying pullup / chinup
1. 15 / 7
2. 12 / 6
3. 10 / 5
4. 8 / 4
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100 straight bar reverse grip row
75 straight bar curl

Chest and abs

warmup: abs class
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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
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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
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machine incline alternating / crunches / machine press alternating / dead bugs weighted
 20 / 20 / 20 / 12 x 3

Chest and Abs

warmup 1: 5min arm bike
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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
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warmup 2 : 100 dips / 100 light hack squat on smith
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lying leg curls / skull crushers / seated leg swings
1. 20 / 20 / 20
2. 15 / 15 / 20
3. 12 / 12 / 20
4. 10 / 10 / 20
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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
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100 cable extensions
100 reverse cable extensions
75 each single leg squats

Back and Biceps

warm up 1: 5 min rows

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

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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

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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 

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pull ups / down the line 

1. 12 / starting 40lbs. 

2. 10 / starting 35lbs 

3. 8 / starting 30lbs

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100 shrugs d bell 

chest & back

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

warmup 1: abs class
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warmup 2: 10-6's
- back curl
- across extensions
- front low curl
- front extension
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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
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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
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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
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Chest and legs

warmup 1: armbike 5min
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warmup 2: 100 leg extensions / 100 cable flys
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dumbbell flat / leg press
1. 15 / 20
2. 12 / 12
3. 10 / 10
4. 8 / 8
5. 6 / 6
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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