Arms and shoulders

warmup 1: 5 min cardio
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warmup 2: 50 shoulder cable cross , 50 lat pull curls , 50 reverse curl extensions
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incline cable tri extension / heavy easy curl bar / cable crunches / shoulder down - ups
1. 20 / 8 / 20 / 10 each arm
2. 15 / 6 / 20 / 8 each arm
3. 12 / 4 / 20 / 6 each arm
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seated hammer military dumbbells (alt.) / reverse d-bell curls / hanging leg swings / tri cable crosses
1. 18 total / 20 / 15 / 25
2. 16 total / 18 / 15 / 20
3. 14 total / 15 / 15 / 15
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double crunch / calf raises / russian twists / kichbacks / wide curls / band around the worlds
1. 30 / 50 / 30 / 15 / 15 / 12
2. 25 / 50 / 25 / 12 / 12 / 10
3. 20 / 50 / 20 / 10 / 10 / 10

Back and Legs

warmup 1: 5min cardio
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warmup 2: 75 front cable row / 50 each leg standing leg curl / plate swings 100 total
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t-bar row / strait leg dead / lunges / flat leg crunches
1. 15 / 10 / down and back / 20
2. 12 / 12 / down and back / 20
3. 10 / 15 / down and back / 20
4. 8 / 18 / down and back / 20
5. 6 / 20 / down and back / 20
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lat pulls / leg press / shrugs / ankle touch crunches
1. 10 / 30 / 25 / 30 total
2. 10 / 30 / 25 / 30 total
3. 8 / 35 / 15 / 30 total
4. 8 / 35 / 15 / 30 total
5. 6 / 40 / 10 / 30 total
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Arms , Abs , Shoulders

warmup 1: 5min cardio
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warmup 2: 75 close grip pushup, 3 x 21's easy curl bar , 50 seated reverse flys
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dips / strait bar curl / side to side crunch (on bench) / upright rows
1. 15 / 12 / 30 total / 12
2. 12 / 10 / 30 total / 12
3. 10 / 8 / 30 total / 10
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behind the neck hammer strength / skullcrushers / leg swings / heavy  hammer curls
1. 12 / 20 / 20 / 12 total
2. 10 / 18 / 20 / 10 total
3. 8 / 15 / 20 / 8 total
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rope crunches / tri cable cross / preacher curl / plate raises
1. 20 / 15 / 12 / 10
2. 18 / 12 / 10 / 8
3. 15 / 10 / 8 / 12

Legs and Chest

warmup: 5min cardio
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smith flat - pushup  / smith squat  / reverse crunch
1. 12 - 10 / 12 / 30
2. 10 - 12 / 12 / 30
3. 8 - 14 / 10 / 30
4. 8 - 14 / 10 / 25
5. 6 - 16 / 8 / 25
6. 6 - 16 / 8 / 25
7. 8 - 14 / 6 / 20
8. 10 - 12 / 10 / 20
9. 12 - 10 / 12 / 20
10. 14 - 8 / 14 / 15
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flys

warmup 1 : 5 min cardio
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warmup 2 : 100 pushups / 100 rope crunches
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routine :
pec dec 15
seated leg swings 20
incline dbell flys 12
low cable flys 15
plate twists 20
rope swings 8 each
high cable flys 15
reverse crunches 20

Legs and Back

warmup 1 : 5min cardio
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warmup 2 : 100 high cable rows / 150 leg extensions
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rountine: (full time)

deadlifts 10 (bent leg)
lounges - down and back
squats - 15
low row - 20
crunches - 30 ( 15 each side )
lat pull  - 12

Arms & Shoulders

warmup 1 : 5 min cardio
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warmup 2 : 100 band curls / reverse cable tri extensions 100
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1. down the line starting 40 lbs
2. russian twists 20 total
3. skullcrushers low med high 24 (8 each)
4. standing smith military 15
5. side to side heel touches 40 total
6. seated hammer curls 12 total
7. seated reverse flys 12
8. ab bell hold till fail
9.cable cross 8 + 4 hold
x4
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Chest and Legs

warmup 1 : 5min cardio
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warmup 2 : 150 pushups / 75 leg curls
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leg press / dumbbell press / mid pushup hold / seated leg swings /
1. 12 / 10 / 1 / 20
2. 10 / 8 / 1 / 25
3. 8 / 6 / 1 / 30
4. 6 / 4 - 6 / 1 / 35
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straight leg deads / box jumps / decline press / reverse crunch
1. 10 / 20 / 10 / 18
2. 8 / 20 / 6 / 20
3. 6 / 20 / 6 / 25
4. 12 / 15 / 15 / 30
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Misc

warmup: 5 min cardio
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- smith press ( hold top and bottom - close / mid / wide grips ) 6 sets of 10
- cable swings ( hold at bottom - close / mid / wide grips ) 3 sets of 15
- hanging knee ups ( hold at top - normal / side to side ) 4 sets of 10
- cable low to high ( hold at the top ) 2 sets of 12
- shrugs ( hold at top ) 3 sets of 10
- dead bugs ( hold at top ) 3 sets of 12
- mid cable flys ( hold at front ) 2 sets of 15

arms and abs

warmup 1 : cardio 5min
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warmup 2 : 50  lat pull curls / 50 double cross ext. / 100 plate twists
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easy curl bar / hammer stength dips / crunches
1. 12 / 20 / 30
2. 8 / 18 / 25
3. 4 / 16 / 20
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incline curls dumbells / skullcrushers / leg holds
1. 16 total / 20 / 1
2. 14 total / 18 / 1
3. 12 total / 16 / 1
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preacher holds / kickbacks / rope crunches
1. 3 / 10 each / 20
2. 2 / 8 each / 20
3. 1 / 6 each / 20

Legs and Back

warmup 1: 5min cardio
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warmup 2: 150 leg extensions / 150 tbar rows
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 Heavy squat / free weight lunges / heavy lat pulldown / light row
1. 12 /down and back / 12 / 20
2. 11 /down and back / 11 / 20
3. 10 /down and back / 10 / 18
4. 9 /down and back / 9 / 18
5. 8 /down and back / 8 / 16
6. 7 /down and back / 7 / 16
7. 6 /down and back / 6 / 14