Legs and shoulders

warmup: arm bike 5min
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box step ups / smith standing military / lying leg swing holding 135
1. 18 total / 12 / 24 total
2. 16 total / 10 / 24 total
3. 14 total / 8 / 20 total
4. 12 total / 6 / 20 total
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weighted lunges / rope crunches / single arm reverse flys
1. down and back / 30 / 12 each arm
2. down and back / 28 / 10 each arm
3. down and back / 26 / 8 each arm
4. down and back / 24 / 6 each arm
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slow box squat / handstand pushups
 10 / 10 x 3

Chest and Back

warmup: 5min arm bike
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Flat press / t-bar row
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 8 / 8
5. 6 / 6
6. 4 / 8
7. 8 / 10
8. 12 / 12
9. 15 / 15
10. 20 / 20

back & abs

warmup: 5min armbike
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lat pulldown bar / dead bugs with dbells / low cable row
1. wide 10 / 20 / 30
2. mid 10 / 20 / 30
3. wide 8 / 18 / 25
4. mid 8 / 18 / 25
5. wide 6 / 15 / 20
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lat pulldown close grip / cable crunch / mid row

1. reg 10 / 30 / 20
2. alt 12 / 30 / 20
3. reg 8 / 25 / 18
4. alt 10 / 25 / 18
5. reg 6 / 20 / 15

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* chuck norris till fail

legs , bis , abs

warmup: stairs 5min 

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lunges / crunches / rope curl drops 

1. 2 times / 50 / 8, 10 , 12 

2. 1 1/2 / 45 / 6, 12, 15 

3. 1 1/2 / 40 / 6, 10 , 12

4. 1 / 35 / 6 , 8 , 10 

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extensions / hanging leg swings / heavy straight curls 

1. 20 / 15 / 8 

2. 15 / 12 / 6 

3. 12 / 10 / 4 

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leg curls / russian plate twists / preacher curls 

1. 15 / 30 total / 10 

2. 12 / 24 total / 8 

3. 10 / 20 total / 6

Chest and Triceps

warmup 1: 5min armbike
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warmup 2: 150 pec dec / 150 dips
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flat flys / cable cross extensions
1. 10 / 15
2. 10 / 12
3. 8  / 10
4. 8 / 8
5. 6 / 8
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incline flys / skullcrushers

1. 10 / 15
2. 10 / 12
3. 8  / 10
4. 8 / 8
5. 6 / 8

legs and shoulders

warmup 1: 5min stairs 

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Leg press / seated reverse flys / box jumps / upright row 

1. 20 / 8 / 25 / 8 

2. 18 / 8 / 25 / 8 

3. 15  / 10 / 25 / 10 

4. 12  / 10 / 20 / 10 

5. 10  / 12 / 20 / 12

6. 8  / 12 / 20 / 12

7. 6  / 15 / 18 / 15

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* if time 50 leg curls and 50 leg extensions

Chest and Back

warmup: 5min armbike
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smith flat / pullups with incline smith and lying pullups
1. 12 / 10
2. 10 / 10
3. 20 incline / 30 lying pullups
4. 8 / 8
5. 6 / 8
6.15 incline / 25 lying pullups
7. 4 / 6
8. 3 / 6
9.12 incline / 20 lying pullups

triceps and chest

warmup: 5min rows
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single cable tri routine :
50 each arm front
50 each arm side
50 each side overhead
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pullovers to press / pec dec / plate twists 
1. 15 / 12 / 20
2. 12 / 15 / 20
3. 10 / 10 / 20
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mid cable row / dip machine / plate twists
1. 20 / 8 / 18
2. 15 / 10 / 18
3. 12 / 12 / 18
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100 decline press / 100 incline flys

legs and arms

warm up 1: rows 5 min
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warm up 2: 100 alternating leg extensions total / 50 skull crushers into 50 curls
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squat / dips / straight deads / straight bar curls
1. 15 / 20 / 12 / 18
2. 12 / 20 / 15 / 18
3. 12 / 18 / 10 / 15
4. 10 / 18 / 12 / 15
5. 10 / 15 / 8 / 12
6. 8 / 15 / 10 / 12
7. 8 / 12 / 6 / 10
8. 6 / 12 / 8 / 10

Chest and Back

warmup : 5 min armbike
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warmup 2 : 100 pec deck / 100 high incline rows
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flat press / hammer strength lat pull alternating / low to high
1. 10 / 20 / 20
2. 8 / 18 / 18
3. 6 / 16 / 16
4. 4 / 14 / 14
5. 3-4 / 12 / 14
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incline close smith / deads / decline pushups
1. 16 / 12 / 20
2. 14 / 12 / 18
3. 12 / 10 / 16
4. 10 / 10 / 14
5. 8 / 10 / 12

Legs and Shoulders

Warmup 1: armbike 5min

Deck of cards
- Air squats 2x
- Dead to press dumbell single arm
- d-bell squat to swing single arm
- plate raise to press

Chest & Back

warm up 1 : 5 min row
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warm up 2 : 100 alternating hammer dumbbell press / 200 plate shrugs
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Incline dumbbell / close grip lat pull
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 6 / 4
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decline bench / lying pull-up using pedestal
1. 12 / 20
2. 10 / 18
3. 8 / 15
4. 6 / 12
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100 light pullovers / 100 push ups ( 25 wide grip , 25 close , 25 high right, 25 high left )

Chest and triceps

warmup 1 : 5min armbike
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warmup 2 : 10 - 5's single arm tricep routine ( forward , side , overhead )
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Deck of cards : flat press / dips

Legs and Shoulders

warmup : 5min rows
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squats / arnold presses / box jumps
1. 15 / 12 / 25
2. 12 / 12 / 25
3. 10 / 10 / 25
4. 8 / 10 / 25
5. 6 / 10 / 25
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hand stand push ups / leg curls / alternating dumbbell upright rows
1. 12 / 20 / 30 total
2. 12 / 18 / 24 total
3. 10 / 15 / 20 total
4. 10 / 12 / 18 total

Chest and Back

warmup 1: 5min rows
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incline smith ( wide, mid , close ) / low row ( over / under ) / push ups
1. 10, 10, 10 / 12, 12 / 30
2. 8, 8, 8 / 10, 10 / 30
3. 6, 6, 6 / 8, 8 / 30
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flat smith (close, mid, wide ) / pull ups ( forward / reverse grips ) / back extensions

1. 10, 10, 10 / 10, 8 / 30
2. 8, 8, 8 / 8, 10 / 30
3. 6, 6, 6 / 8, 8 / 30

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mid cable flys / plate shrugs
1. 25 / 25
2. 20 / 20
3. 18 / 18
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