Legs and Shoulders

warmup: 5 min rows
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outside routine: one hour
- 15 band fronts
- 15 band mids
- 15 band sides
- lunge
- 20 shoulder push ups
- 3 up & downs on stairs
- 30 air squats 

Chest and Back

warm up 1 : row 5 min
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warm up 2 : 100 decline , 100 t bar rows , 100 back extensions
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dumbbell flat / high rows
1. 20 / 20
2. 15 / 15
3. 12 / 12
4. 10 / 10
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Incline bar / shrugs
1. 15 / 30
2. 12 / 25
3. 10 / 20
4. 8 / 18
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flat bar
1. 5
2. 4
3. 3

Legs and shoulders

warmup 1 : 5 min stairs
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200 leg extensions / 75 upright rows
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clean and press / airsquat / hangin leg swings
1. 12 / 30 / 20
2. 12 / 30 / 20
3. 10 / 35 / 18
4. 10 / 35 / 18
5. 8 / 40 / 15
6. 6 / 50 / 12
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100 leg curls / 50 each arm front raises

Back and Chest

warmup 1: 5min rows
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Lat pulldown / mid cable row/ plate shrugs / incline dumbell / decline pushups / low to highs
1. 12 / 20 / 30 / 12 / 20 / 30
2. 10 / 15 / 25 / 10 / 15 / 20
3. 8 / 12 / 20 / 8 / 12 / 18
4. 6 / 10 / 20 / 6 / 10 / 16
5. 4 / 15 / 25 / 4 / 12 / 18
6. 4 / 18 / 25 / 4 / 15 / 20
7. 10 / 12 / 25 / 10 / 12 / 20
8. 12 / 12 / 30 / 12 / 12 / 30

Arms

warmup : 5 min armbike
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Skullcrushers (high, mid,  low) / easy curls ( low,  high,  full ) / pullovers / dips
1. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10
2. 8, 8, 8 / 8, 8, 8 / 8 / 8
3. 6, 6, 6 / 6, 6, 6 / 6 / 6
4. 4, 4, 4, / 4, 4, 4 / 4 / 4
5. 8, 6 ,4 / 4 , 6, 8 / 8 / 8
6. 4 ,6, 8 / 8 , 6, 4 / 6 / 6
7. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10 

Legs and Shoulders

warmup 1: stairs 5min
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100 shoulder cable crosses (high) / 75 lying leg curls
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dumbbell military press / leg press / calf raises
1. 12 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
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Dumbbell single arm squat swings  / dumbbell side raises
1. 10 each / 15
2. 8 each / 12
3. 6 each / 10
4. 5 each / 8
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squats / clean and press / leg extensions
1. 10 / 8 / 20
2. 8 / 7 / 18
3. 6 / 6

Chest & Back

warmup: 5min rows

flat bench / pullups ( lying and reg )
1. 20 / reg 10
2. 18 / lying 18
3. 15 / reg 8
4. 12 / lying 15
5. 10 / reg 6
6. 8 / lying 12
7. 6 / reg 6
8. 4 / lying 10
9. 4 / reg 4
10. 6 / lying 12
11. 8 / reg 6
12. 10 / lying 15
13. 20 / reg 8

Legs and Shoulders

warmup 1 : 5 min rows
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warmup 2 : 150 lunges /  75 low cable crosses
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hack squat / dumbbell pulls / standing leg curls
1. 15 / 10 each / 20 each
2. 12 / 8 each / 15 each
3. 8 / 6 each / 12 each
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behind the neck hammer strength / leg extensions / plate raises
1. 12 / 15 / 10
2. 10 / 10 / 10
3. 8 / 8 / 10
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leg press / upright rows / lying leg curls
1. 10 / 12 / 15
2. 8 / 10 / 12
3. 6 / 8 / 10

warmup 1 : 5min rows
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warmup 2 : 100 incline smith / 150 lying pullups
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flat dbell press / bent over rows / pec deck
1. 10 / 10 each / 25
2. 8 / 8 each / 20
3. 6 / 6 each / 18
4. 4 / 4 each / 15
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dead lifts / decline bench / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 25
3. 8 / 8 / 20
4. 6 / 6 / 18
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down the line shrugs 2x
down the incline flys 2x

Chest and Triceps

warmup 1: 5min arm bike
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warmup 2: 100 reverse grip bench presses
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flat flys / double kickbacks / low to highs
1. 20 / 20 / 30 total
2. 15 / 18 / 20 total
3. 10 / 15 / 16 total
4. 8 / 10 / 14 total
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incline flys / skullcrushers / cable cross extension
1. 12 / 15 / 30
2. 10 / 12 / 24
3. 8 / 10 / 20
4. 6 / 8 / 18
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pec dec / incline skull / pullovers
1. 8 / 10 / 12
2. 12 / 14 / 10
3. 18 / 16 / 8
4. 20 / 18 / 6
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Shoulders & biceps

warmup : 5min armbike
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straight bar curl drops / side dumbell raises / plate shrugs
1. 4, 6, 8 / 20 / 40
2. 3, 5, 6 / 18 / 35
3. 3, 4, 5 / 16 / 30
4. 2, 3, 4 / 14 / 25
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swings / hammer strength curls / sprints
1. 20 / 4 / 45 sec
2. 20 / 5 / 45 sec
3. 15 / 6 / 45 sec
4. 15 / 7 / 45 sec
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down the line curls to military press starting 40lbs
- reg 75 at least
- hammer 65 at least
- reverse 55 at least
- wide 45 at least
- close hammer 35 at least

Back & Legs

warmup: 5min row
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Hammer strength lat pull (alternating) / weighted lunges / low cable row / straight leg deads (bar)
1. 30 total / 30 / 30 / 30
2. 24 total / 24 / 24 / 24
3. 20 total / 20 / 20 / 20
4. 18 total / 18 / 18 / 18
5. 16 total / 16 / 16 / 16
6. 14 total / 14 / 14 / 14
7. 12 total / 12 / 12 / 12

Chest / Triceps

warm-up : arm bike 5min
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incline smith (close, med, wide) / skull crushers ( low, med, high ) - switching order each set
1. 5, 5, 5 / 5, 5, 5
2. 5, 5, 5 / 5, 5, 5
3. 4, 4, 4 / 6, 6, 6
4. 6, 6, 6 / 4, 4, 4
5. 4, 4, 4 / 4, 4, 4
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overhead d-bell extension / flat d-bell press
1. 12 / 8
2. 10 / 8
3. 8 / 6
4. 6 / 6
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decline / dips
1. 20 / 20
2. 18 / 18
3. 15 / 15
4. 12 / 12

Shoulders

warmup: 5 min row
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75 pushups
65 smith standing military
55 heavy shrugs squat rack
45 front plate raises
35 each side , side raises ( lean on something)
45 upright rows
55 clean and press
65 seated reverse rows
100 shoulder pushups
200 behind the back smith shrugs

Back and Biceps

warmup : 5 min armbike
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- 65 tbar rows (breaking weight down if needed)
- 45 straight bar preacher curls
- 35 straight leg dumbell deadlifts
- 65 rope cable curls
- 55 low row bar (breaking weight down if needed)
- 1 down the line starting at 40lbs ( at least 55 reps )
- 75 weighted back extensions
- 25 heavy straight bar curls
- 25 pull ups

Chest and Triceps

warmup: 5 min row
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smith flat / dips / reverse crunches
1. 20 / 20 / 20
2. 8 / 8 / 20
3. 16 / 16 / 20
4. 6 / 6 / 20
5. 14 / 14 / 20
6. 4 / 4/ 20
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dumbell incline / skull crushers / hanging leg swings

1. 20 / 20 / 15
2. 8 / 8 /  15 
3. 16 / 16 /  15 
4. 6 / 6 /  15 
5. 14 / 14 /  15 
6. 4 / 4/  15 

Misc.

warmup: 5min arm bike
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Straight leg deads / dips
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 8 / 10
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routine
45 sec sprint
15 swings
farmer walk to fail
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pull ups / flat hammer press
1. 10 / 16
2. 8 / 14
3. 6 / 12
4. 5 / 10
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