Legs and Back

warmup : 5min cardio
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laying pull ups into low rows / leg extensions into leg curls / crunches into russian twists
1. 15, 12 / 15, 12 / 20 , 20
2. 15, 12 / 15, 12 / 20 , 20
3. 12, 10 / 12, 15 / 20 , 15
4. 12, 10 / 12, 15 / 20 , 15
5. 10, 8 / 10, 12 / 15 , 20
6. 10, 8 / 10, 12 / 15 , 20
7. 8, 6 / 12, 10 / 15 , 15
8. 8, 6 / 12, 10 / 15 , 15

Arms/Shoulders and Abs

warmup: 5min cardio
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- 50 each arm cable side raise
- 50 each arms tri extension
- 50 each arm low cable curl
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curl straight bar into easy curl skulls / rope cross swings / plate raises
1. 10 , 15 / 12 each / 15
2. 8 , 12 / 12 each / 12
3. 6 , 10 / 10 each / 10
4. 4 , 8 / 10 each / 8
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hammer strength preacher / hammer strength dips / leg swings / easy curl light clean and press
1. 20 / 6 / 12 / 10
2. 15 / 10 / 12 / 10
3. 10 / 15 / 10 / 12
4. 6 / 20 / 12 / 10

Leg and Chest

warmup: 5min cardio
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smith flat and incline / leg press / dead bugs
1. 10 / 8 / 15 / 18 - as many as possible

Legs and Chest

warmup: 5 min cardio
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75 arm swings
100 mid cable curl
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- Outside - 30 min
50 band curls
lunge to squat to 5 pushups ( full court )
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100 dead bugs and 50 ball toss crunches

Triceps & abs

warmup: 5min
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close grip press / dips / reverse crunch
1. 15 / 15 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 8 / 18
5. 20 / 20 / 15
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skullcrushers / reverse dumbbell press / rope crunches
1. 20 / 12 / 20
2. 18 / 10 / 20
3. 15 / 8 / 18
4. 12 / 20 / 15
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100 cable extensions
100 leg swings

Back and Legs

warmup 1: 5 min cardio
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warmup 2: 3x
45 sec sprint , 20 low cable row , 20 russian twists
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bent over rows / squats / bench crunches
1. 10 each / 15 / 30
2. 9 each / 12 / 24
3. 8 each / 10 / 20
4. 7 each / 8 / 18
5. 6 each / 6 / 16
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lying leg curls / high incline rows / plate swings
1. 20 / 12 / 20
2. 18 / 10 / 18
3. 15 / 8 / 15
4. 12 / 6 / 12

misc

warmup: 5min cardio
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routine 1 : 3x
45 sec sprint
20 cable swings
15 decline close grip pushups
15 rope crunches

routine 2 : 3x
farmers walk fail
10 high cable fly
12 weighted dead bugs
8 standing smith military

routine 3: 3x
20 pec dec
leg weight holds to fail
12 side dumbell raises
15 skullcrushers

routine 4: 3x
30 sec sprint
15 pushup to side knees
15 incline tri cable extensions
20 leg swings

Back and Legs

warmup: 5min cardio
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single leg leg press into leg press calf extension / pull up into lying pull ups / back extension into reverse back ext.
1. 10 each , 25 / 8 , 15 / 12, 15
2. 9 each , 22 / 7 , 12 / 10, 20
3. 8 each , 20 / 6 , 10 / 20, 10
4. 7 each , 18 / 5 , 8 / 15, 12
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straight leg deads into shrugs / lunges / flat leg crunches
1. 10 , 20 / down and back / 20
2. 8 , 18 / down and back / 18
3. 6 , 15 / down and back / 15
4. 6 , 12 / down and back / 15

Arms and Shoulders

warmup 1: 5 min cardio
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warmup 2:  50 shoulder cable crosses / 50 lat curls / 50 reverse cable tri extensions
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straight bar curls / dips / light clean and press / bench cunches
1. 14 / 15 / 12 / 20
2. 12 / 15 / 12 / 20
3. 10 / 10 / 10 / 20
4. 8 / 10 / 10 / 18
5. 6 / 5 / 8 / 18
6. 4 / 5 / 8 / 18
7. 6 / 10 / 6 / 15
8. 8 / 10 / 6 / 15
9. 10 / 15 / 8 / 15
10. 12 / 15 / 8 / 12

Legs and Chest

warmup: 5min cardio
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Flat bar press drops (3) / lying leg curls / plank hold side to side
1. 8, 10, 12 / 20 / 40
2. 6, 8, 10 / 18 / 38
3. 4, 6, 8 / 15 / 36
4 3, 5, 7 / 12 / 34
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Leg press / leg extensions / incline dumbell press into decline pushups / plank down ups
1. 8 / 20 / 8 / 15 / 30
2. 8 / 15 / 8 / 12 / 25
3. 6 / 12 / 6 / 10 / 20
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Air-squat to calf raise / pushup to side knees
1. 50 / 30
2. 45 / 25
3. 40 / 20

Misc

warm up : 5min cardio
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*drop weight when fail
100 pec dec
75 cable curl drops
50 hanging leg swings
75 pullover to press
100 tri cable extensions
100 russian twists
100 low to high with curl in between
75 dips
50 close grip flat press
300 calf raises

Back and Legs

warmup: 5min cardio
---------------
warmp 2 : 100 leg extesnions / 100 smith shrugs
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lat pulldown / high incline rows / lung to squat to good mornings / crunches

1. 12 / 15 / - / 30
2. 10 / 12 / - / 30
3. 8 / 10 / - / 28
4. 6 / 8 / - / 28
5. 4 / 6 / - / 26
6. 10 / 12 / - / 26
7. 12 / 15 / - / 24

Arms and Shoulders

warmup:  5 min cardio
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warmup 2: 50 single cable side raises , 50 single tri extensions , 50 high side cable curls
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easy curls into upright rows / dips / reverse crunches
1. 10 , 12 / 20  / 25
2. 8 , 10 / 15 / 20
3. 6 , 8 / 10 / 15
-----------------
incline skulls into incline curls / front plate raises into press / rope crunches
1. 10, 10 / 9 / 30
2. 8 , 8 / 8 / 24
3. 6 , 6 / 7 / 20
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double crunch / shoulder down ups / quick down the lines / close grip pushups
1. 20 / 12 each / - / 15
2. 15 / 10 each / - / 12
3. 12 / 8 each / - / 10

Flys and Tris

warmup : 5min cardio
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cable skulls / low high cables / leg swings
1. 20 / 20 / 20
2. 12 / 18 / 20
3. 8 / 15 / 20
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pec dec / overhead easy curl extension / plate twists
1. 30 / 12 / 20 total
2. 15 / 10 / 20 total
3. 8  / 8 / 20 total
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mid cable fly / incline cable extensions / side toe heel touches
1. 15 / 30 / 30
2. 12 / 25 / 30
3. 10 / 20 / 30
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75 double crunch
50 each arm kickbacks

Back and Legs

warmup 1 : 5 min cardio 

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650 Reps

50 - lying pullups 

100 - air squats 

50 - bench crunches 

100 -  mid cable row 

50 - each leg , single leg leg press

100 - 135 lbs side to sides 

50 dead lifts 135 

50 box jumps

25 pullups 

75 back extensions

Arms and Shoulders

warmup 1: 5min cardio
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warmup 2: 75 close grips push ups , 75 low cable curls , 35 cable side raises
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down the line / standing smith military / dips / leg holds
1. starting 35 / 15 / 20 / fail
2. starting 30 / 12 / 18 / fail
3. starting 40 / 10 / 15 / fail
4. starting 30 / 8 / 12 / fail
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skullcrushers into curls / seated reverse flys / reverse back extension crunches
1. 15 , 12 / 15 / 20
2. 12 , 10 / 12 / 18
3. 10 , 8 / 10 / 15
4. 8 , 15 / 8 / 20
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100 incline tri extensions
75 front plate raises
100 rope curls

Legs and Chest

warmup 1: 5 min cardio
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warmup 2 : 100 airsquats / 75 pushups
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flat press / squat / side to side crunches (bench)
1. 10 + 2 holds / 12 + 2 holds / 30 total
2. 9 + 2 holds / 10 + 2 holds / 28 total
3. 8 + 3 holds / 8 + 3 holds / 26 total
4. 7 + 3 holds / 8 + 3 holds / 24 total
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leg press into calf raises / wide chest hammer strength into low to highs / Russian twists
1. 12 , 20 / 10 , 20 total / 30
2. 10 , 20 / 8 , 18 total / 30
3. 8 , 15 / 6 , 16 total / 30
4. 6 , 15 / 6 , 14 total / 30
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finisher
- 100 leg extensions
- 100 reverse back extensions
- 100 cable flys