Misc.

warmup: 5min cardio
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clean and press / upright row / weighted box step ups / back extension into reverse fly / pushups
1. 10 / 12 / 20 total / 18 / 20
2. 10 / 10 / 18 total / 16 / 18
3. 8 / 8 / 16 total / 14 / 16
4. 8 / 6 / 14 total / 12 / 14
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outside routine
- front band 10
- mid band 10
- side band 10
- lunge one court
- 25 air squats
- lunge 2nd court
- 25 air squats
- 3 up downs on stairs

tri's and flys

warmup 1: 5min cardio
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warmup 2: cable routine
- 100 low cable fly
- 50 each arm single extensions
- 50 each arm side extensions
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 flat hammer press into flys / bench crunch / dips
1. 20 , 15 / 25 / 18
2. 18 , 12 / 25 / 15
3. 15 , 10 / 20 / 12
4. 12 , 8 / 20 / 10
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high cable flys / light skull / reverse crunch on back extension
1. 20 , 25 , 30
2. 18 , 20 , 30
3. 15 , 18 , 30
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mid cable flys / seated leg swings / overhead cable extensions
1. 20 , 30 , 15
2. 15 , 25 , 12
3. 10 +hold, 20 , 10

Back and legs

warmup 1: 5min cardio
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warmup 2: 200 airsquats / 200 shrugs
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bent over rows / cable side crunch / single leg leg extensions / lying bar pullups
1. 10 each / 15 each / 20 each / 20
2. 8 each / 12 each / 15 each / 18
3. 6 each / 10 each / 12 each / 15
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lat pulldown / double crunch / seated leg curls
1. 10 / 35 / 12
2. 8 / 30 / 10
3. 6 / 25 / 8
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machine row / oblique machine / leg extensions
1. 20 / 15 each / 10
2. 18 / 12 each / 10
3. 15 / 10 each / 10

arms and shoulders

warmup: 5 min cardio
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hammer strength alternating shoulder press / rope crunches / tri cable crosses
1. 20 total / 30 / 20
2. 18 total / 30 / 15
3. 16 total / 30 / 10
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dip machine / leg swings / shoulder dumbell down ups / heavy band curls
1. 20 / 20 / 12 each / 20
2. 15 / 20 / 10 each / 18
3. 12 / 20 / 8 each / 15
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handstand pushups / shoulder cable crosses / plate twists / reverse cable extension holds / cable curls holds
1. 15 / 20 / 18 / 6 holds / 6 holds
2. 15 / 20 / 18 / 6 holds / 6 holds
3. 15 / 20 / 18 / 6 holds / 6 holds

Legs and Chest

warmup - 5min cardio
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walking lunge into squat / weighted dead bugs / incline bar press
1. down and back / 20 / 15
2. down and back / 18 / 12
3. down and back / 16 / 10
4. down and back / 14 / 8
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flat dumbell into pushups / leg weight holds / single leg leg press
1. 8 , 20 / fail / 10 each
2. 6 , 18 / fail / 8 each
3. 6 , 16 / fail / 8 each
4. 4 , 14 / fail / 6 each

Arms

warmup: 5 min cardio
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down the line / skullcrushers / flat dbell flys / sprints /  russian plate twists
1. starting 35 lbs / 20 / 15 / 45 sec. / 20
2. starting 40 lbs / 15 / 12 / 45 sec. / 20
3. starting 45 lbs / 12 / 8 / 45 sec. / 18
4. starting 30 lbs / 8 / 20 / 45 sec. / 18
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mid cable fly / single arm kickback / heavy hammer curls / sprints / crunches
1. 20 / 14 each / 12 total / 45 sec. / 30
2. 18 / 12 each / 12 total / 45 sec. / 28
3. 15 / 10 each / 10 total / 45 sec. / 26
4. 12 / 8 each / 10 total / 45 sec. / 24
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Legs and back

warm up 1 : 5min cardio
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warm up 2 : 150 free weighted lunges / 75 dumbbell dead lifts
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Box jumps / clean and press / weighted crunch ups
1. 25 / 12 / 20
2. 25 / 10 / 20
3. 25 / 8 / 18
4. 25 / 6 / 18
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leg press / hammer military dumbell alternating / leg dumbell hold
1. 10 / 16 / hold till fail
2. 10 / 14 / hold till fail
3. 8 / 12 / hold till fail
4. 8 / 10 / hold till fail

Arms and Abs

warmup 1: 5min cardio
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warmup 2: 75 close grip pushups / 200 heavy band curls alternating
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incline cable extensions / cable crunches / single arm hammer strength preacher curl / single arm side crunch
1. 15 / 30 / 8 each / 20 each
2. 12 / 30 / 6 each / 18 each
3. 10 / 30 / 4 each / 15 each
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cable skulls / plate swings / behind back curl
1. 15 / 20 / 18
2. 12 / 20 / 15
3. 10 / 20 / 12
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heavy easy curl / weighted dip / hanging leg hold
1. 6 / 8 / fail
2. 5 / 6 / fail
3. 4 / 4 / fail

Chest and legs

warmup: 5min cardio
--------------
incline smith / deep squats / toe touches alternating
1. 15 / 15 / 30
2. 12 / 15 / 30
3. 10 / 12 / 28
4. 8 / 12 / 28
5. 6 / 10 / 26
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decline / heavy extensions / hanging leg swings

1. 15 / 8 + hold  / 20
2. 12 / 4 holds / 20
3. 10 / 6 + hold / 18
4. 8 / 3 holds / 18
5. 6 / 4 + hold / 16

Misc

warmup: 5 min cardio
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Flat bench reverse grip into close grip press / bench leg ups / handstand pushups
1. 12, 10 / 20 / 12
2. 10 , 8 / 18 / 10
3. 8 , 6 / 15 / 8 - 10
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Incline alternating curls into incline skulls / hanging knee ups side to side / heavy shrugs
1. 18 total , 12 / 20 total / 10
2. 16 total , 10 / 20 total / 8
3. 14 total , 8 / 20 total / 6
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45 second sprint / 20 swings / 20 tri crosses / 20 rope curls x 3

Abs / Misc .

warmup : 5min cardio
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75 pushups
100 double crunch machine
200 plank reaches
3 ball toss to fail
75 pushups
100 oblique machine
100 double crunch machine
75 pushup arm ups

Back and Legs

warmup: cardio 5 min
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low smith row into shrug  / air squats / 135 leg swings
1. 15 , 35 / 50 / 40 total
2. 12 , 30 / 50 / 40 total
3. 10 , 25 / 45 / 30 total
4. 8 , 20 / 45 / 30 total
5. 6 , 20 / 40 / 24 total
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pullups into lying box pullups / leg extensions / plate or dumbell dead bugs
1. 6 , 12 / 25 / 15
2. 6 , 10 / 25 / 15
3. 5 , 12 / 20 / 12
4. 5 , 10 / 20 / 12
5. 4 , 12 / 18 / 10

Arms

warmup 1: 5min cardio
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warmup 2:
75 light hammer strength preacher curls
50 each side standing side crunch
100 tri extensions
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straight bar curl drops  / dips / reverse back extensions or bench crunches
1. 8 , 10 / 20 / 30
2. 6 , 12 / 12 / 30
3. 4 , 14 / 8 / 30
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skullcrusher drops / heavy hammer curls / leg swings (seated )

1. 8 , 10 / 12 total / 20
2. 6 , 12 / 10 total  / 20
3. 4 , 14 / 8 total / 20

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ball toss / down the line / double kickback
1. fail /  - /  15
2. fail / - / 12
3. fail / - / 10

Legs and Chest

warmup : 5 min cardio
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flat smith / lunge to squat / abs ( crunch , dead bugs , toe touch , etc.)
1. 15 wide / down and back / 30
2. 15 close / down and back / 30
3. 12 reg . / down and back / 30
4. 12 wide / down and back / 25
5. 10 close / down and back / 25
6. 8 wide / down and back / 25
7. 8 close / down and back / 20
8. 6 reg / down and back / 20
9. 4 reg / down and back / 20
10. 20 reg / down and back / 20

Arms

warmup: cardio 5min
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single cable routine  8 reps 4x each
- front ext
- low back curl
- side ext
- low across curl
- overhead ex
- high side curl
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skullcrusher / easy curl
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 20 / 15
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double crunch machine 250

Legs

warmup 1: cardio 5 min
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single leg leg press 75 each leg / 100 each leg standing leg curls / 200 standing plate swings
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250 leg extensions / 100 lying leg curls / 300 reverse ab back extensions
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350 calf raises / 200 airsquats

Chest and Triceps

warmup : 5min cardio
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Incline dumbell / decline pushup / russian plate twist / cable cross tri extension
1. 15 (3 sec. hold at top and bottom) / 20 / 30 total / 20
2. 12 / 20 / 30 total / 18
3. 10 / 18 / 30 total / 18
4. 8 / 18 / 30 total / 15
5. 6 / 15 / 30 total / 15
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Flat dumbell / pushup / hammer strength dip machine drops / seated leg swings

1. 12 (3 sec. hold at top and bottom) / 20 / 8, 10, 12  / 20
2. 10 / 20 /  8, 10, 12  / 18
3. 8 / 18 / 6, 8 , 10 / 18
4. 6 / 18 /  6, 8 , 10  / 15
5.  4 / 15 / 4, 6, 8  / 15