MISC

warmup: 5 min
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Flat press 2 drops / cable swings 1 drop / dips
1. 8w, 10m , 12c / 8w, 10c / 15
2. 8c, 10w , 12m / 8c, 10w / 15
3. 6m, 8w , 10c / 6w, 8c / 12
4. 6w, 8c , 10m / 6c, 8w / 12
5. 4w, 6m , 8c / 6w, 6c / 10
6. 4c, 6m , 8w / 6c, 6w / 10

Legs , Shoulders, Bi's

warm up : 5 min cardio
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deck of cards
- dumbbell lunge each leg with weight
- curls
- standing press
- dead bugs (brian squats)

Back and Chest

warm up: 5 min cardio
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decline press / ball alternating pushups / dead lifts into shrugs / reverse crunches
1. 15 / 20 total / 12 , 15 / 30
2. 10 / 16 total / 10 , 12 / 25
3. 8 / 12 total / 8 , 10 / 20
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incline cable fly (bench) / flat dumbell hammer press / single arm t-row / reverse pullup / hanging leg swing
1. 20 / 6 / 12 each / 15 / 20
2. 15 / 8 / 10 each / 15 / 18
3. 12 /10 / 8 each / 15 / 15

Legs and Triceps

warm up :  5 min cardio
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warmup : single cable variation 75 each arm / 125 air squats
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walking weighted lunges / step ups weighted /  incline cable tri extensions / rope crunches
1. down and back / 20 total / 18 / 30
2. down and back / 18 total / 15 / 25
3. down and back / 16 total / 12 / 20
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leg press / calf raises / skull crushers / close grip push up / Russian twists
1. 18 / 30 / 20 / 10 / 20
2. 15 / 30 / 18 / 8 / 20
3. 12 / 30 / 15 / 6 / 20

Legs, shoulders , arms

warmup: 5min cardio
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leg press into calf raises / skull crushers into curls / light clean and press / crunches into toe touches
1. 12 , 20 / 15 , 20 / 10 / 15, 15
2. 8 , 18 / 10, 15 / 8 / 15, 15
3. 6, 15 / 8 , 12 / 6 / 12, 20
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smith lunges into hack squat / upright row into overhead tri extension / curl into kick back / plank reaches into side to side heel touches
1. 8 each, 10 / 8 , 10 / 10 , 10 / 18 , 20  
2. 7 each, 8 / 10 , 8 / 8 , 8 / 15 , 25
3. 6 each, 6 / 8 , 8 / 8 , 6 / 12 , 30

Legs and Triceps

warmup : 5min cardio
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- 175 deep squats @ 185 lbs ( free bar )
- 100 skullcrushers
- 100 dips
- 300 cable crunches

Back and Chest

warmup : 5min cardio
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t bar row / reverse pullup / flat bench / pushup / cross crunch bench
1. 12 / 20 / 10 / 18 / 20
2. 12 / 20 / 10 / 18 / 20
3. 10 / 18 / 8 / 15 / 20
4. 10 / 18 / 8 / 15 / 20
5. 8 / 15 / 6 / 12 / 18
6. 8 / 15 / 6 / 12 / 18
7. 6 / 15 / 4 / 10 / 18

Back and Chest

warmup : 5 min cardio
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routine 1 : 4x
25 pushups
18 mid fly
10 high incline cable row
15 shrugs
40 side to side heel touches
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routine 2 : 4x
20 hammer strength alternating incline
18 low cable flys
20 low rows
12 shrugs
40 toe touches
30 sec sprint

Back and legs

warm-up: 5min cardio
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smith lunges / straight leg deads / overhead squat / pullup / reverse crunch
1. 12 each / 12 / 8 / 10 / 20
2. 12 each / 12 / 8 / 10 / 20
3. 10 each / 10 / 10 / 10 / 18
4. 10 each / 10 / 10 / 8 / 18
5. 8 each / 8 / 12 / 8 / 15
6. 8 each / 8 / 12 / 8 / 15

Arms and Shoulders

warmup 1: 5min cardio
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down the line starting at 35 lbs / skullcrushers / dips / standing military smith / weighted bench crunches
1. 4 drops - 12 each drop / 12 / 15 / 15 / 12
2. 4 drops - 12 each drop / 10 / 12 / 15 / 12
3. 4 drops - 12 each drop / 10 / 12 / 12 / 10
4. 4 drops - 10 each drop / 8 / 10 / 12 / 10
5. 4 drops - 10 each drop / 8 / 10 / 10 / 10
6. 4 drops - 10 each drop / 8 / 8 / 10 / 8
7. 4 drops - 8 each drop / 6 / 6 / 8 / 8

Chest and Legs

warmup 1: 5min cardio
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warmup 2: 50 dumbell press / 100 leg extensions
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dumbell press (slow) / single leg leg press / pec deck or mid fly / rope crunches
1. 8 / 12 each / 20 / 20
2. 8 / 12 each / 20 / 20
3. 7 / 10 each / 18 / 20
4. 7 / 10 each / 18 / 15
5. 6 / 8 each / 15 / 15
6. 6 / 8 each / 15 / 12
7. 5 / 6 each / 12 / 12

Arms & Shoulders

warmup 1: cardio 5 min 

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warmup 2 : 

- 100 hammer strength behind the neck alternating 

- 100 seated dips 

- 100 total seated hammer curls 

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low cable crosses / plank reaches / overhead easy curl extensions 

1. 12 / 20 total / 15 

2. 10 / 18 total / 12 

3. 10 / 16 total / 10 

4. 8 / 14 total / 10 

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incline dumbell curls (sametime) / side raise dumbell holds / leg holds 

1. 15 / 10 / fail 

2. 10 / 8 / fail 

3. 8 / 6 / fail 

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cable skulls / rope crunches / cable upright rows 

1. 20 / 18 / 12

2. 18 / 15 / 10 

3. 15 / 12 / 8