Arms and Abs

warm up : 5min cardio
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- 100 cable cross tris
- 75 straight bar curls
- 50 dead bugs weighted
- 100 cable skullcrushers
- 4,  21's easy curl bar
- 50 dead bugs weighted
- 5 sets of 8 hammer dips
- 5 sets of 6 hammer preachers
- 50 dead bugs weighted

Back, Shoulders, Chest

warmup: 5min cardio
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- 100 decline pushups
- 75 lying pullups
- 50 plate raises (25lbs)
- 100 side to side crunches
- 30 flat bench ( 5 sets of 6 )
- 50 each arm , single arm t-row
- 50 each arm t press
- 100 high cable flys
- 75 weighted dead bugs

legs and tris

warm up: cardio
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smith squats / single leg air squats / overhead easy curl extensions / weighted dips / reverse crunches / GSP's
1. 10 / 8 each leg / 15 / 12 / 20 / 15
2. 10 / 8 each leg / 15 / 12 / 20 / 15
3. 8 / 7 each leg / 12 / 10 / 18 / 12
4. 8 / 7 each leg / 12 / 10 / 18 / 12
5. 6 / 6 each leg / 10 / 8 / 15 / 10
6. 6 / 6 each leg / 10 / 8 / 15 / 10

Chest and Back

warmup: 5min cardio

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routine 1: 

- 40 heavy lat pulldown (your weight , alternating grips) 

- 100 each arm , light weight bent over rows 

- 200 russian twists ( 35lbs )

- 50 heavy incline hammer strength

- 150 pushups 

routine 2 : 

- 40 heavy flat dumbbell press 

- 100 flat dbell flys 

- 75 hanging leg ups 

- 50 heavy hammer strength mid row 

- 150 behind the back cable shrugs 

Misc

warmup : 5min cardio
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down the line dbull curl
100 leg extensions
75 rope crunches
75 cable swings
down the line dbull curl
100 leg curls
100 crunches
100 mid cable fly
down the line dbull curl

Chest and Back

warmup : 5min cardio
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50 dead lifts 135 lbs
35 incline bench 135 lbs
50 lying pullups
65 pec dec
50 seated dumbell low rows
50 wide chest hammer strength
35 heavy dbell shrugs
35 flat dbell presses

Back and Chest

warmup 1 : 5min cardio
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warmup 2 : 100 hammer wide chest / 40 pullups
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flat bench bar / incline bar / t bar row / smith low row reverse grip / bench side to side crunches
1. 8 / 20  / 10 / 20 / 30
2. 8 / 18 / 8  / 25 / 30
3. 7 / 18 / 8 / 18 / 24
4. 7 / 15 / 6 / 15 / 24
5. 6 / 15 / 6 / 12 / 20
6. 6 / 12 / 10 / 10 / 20

Legs and Shoulders

warmup 1: 5min cardio
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warmup 2:  50 shoulder cable crosses / 25 each arm front shoulder raises / 75 leg extenstions
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routine: *outside
- 20 shoulder pushup
- lunge ( 2 court distance )
- 20 air squat
- 10 hand stand pushup
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calf raises 300

Back and Chest

warmup 1: 5 min cardio
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decline press / assisted pullups / russian twists
1. 20 / 20 / 20
2. 18 / 25 / 20
3. 15 / 20 / 20
4. 12 / 25 / 20
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incline smith drops / lying pullups / hanging leg ups
1. 6, 8, 10 / 30 / 12
2. 6, 8, 10 / 30 / 12
3. 4, 6, 8 / 25 / 10
4. 4, 6, 8 / 25 / 10
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flat bench / heavy shrug
1. 8 / 10
2. 6 / 8
3. 4 / 6

Legs and Triceps

warmup 1:  5min cardio
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warmup 2: 100 tri cable extensions
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leg press / leg extensions / skullcrushers / plank down & ups
1. 20 / 30 / 15 / 20 total
2. 10 / 12 / 12 / 20 total
3. 8 / 10 / 10 / 18 total
4. 6 / 8 / 8 / 18 total
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Squat / leg curl / dips / kickbacks / heel touches
1. 8 / 15 / 20 / 15 / 50
2. 8 / 12 / 18 / 15 / 50
3. 8 / 10 / 15 / 12 / 40
4. 8 / 8 / 12 / 12 / 40

Chest and Back

warm-up 1 : 5min cardio
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warm-up 2 : 75 low cable flys , 75 dumbell low rows
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incline cable wide grip row , flat dumbell press , pec dec , plate twists
1. 15, 10 , 20 , 20
2. 12, 8 , 15, 18
3. 10, 6, 12, 15
4. 8, 4, 10, 12
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incline press light smith , hammer strength alternating lat pull , high cable flys , GSP's
1. 25, 14 total, 20, 15- 20
2. 25, 12 total, 18, 15- 20
3. 20, 10 total, 15, 15- 20
4. 20, 8 total, 12, 15- 20
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150 smith shrugs