Misc

warmup
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outside deck of cards
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- dbell low to high each arm
- curls alternating x 2
- plank side to side
- stairs
- crunches x 5
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- hammer military alternating x 2
- hammer curl alternating x 2
- burpees
- mountain climbers x 5
- straight leg crunches x 3

Back & Chest

warmup
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50 glose grip row
50 high incline dbell press
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50 wide grip incline
50 low incline dbell press
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50 close grip lat pull
50 flat press


outside :
100 straight leg deads
200 dbell low to highs
10 stairs

Legs and Triceps

warmup
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50 smith lunge squat - each leg

tri cables
- 50 reg
- 50 reverse
- 50 overhead
- 50 rope
- 50 crosses

50 leg extensions
50 leg curls
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outside
150 squats (dbell)
200 plate side to sides
200 double kickbacks

Shoulders and Biceps

warmup
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- 50 standing smith military press ( 30 front / 20 back)
- 75 rope cable curls
- 75 bench crunches
- 100 dbell alternating upright rows
- 50 each arm preacher curl dbells
- 75 reverse crunches
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15 clean and press
10 curls
25 leg swings
4 stairs

Misc.

warmup
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100 back extensions
75 cable swings
50 lat curls
75 total seated dbell curls to press
100 weighted russian twists
100 incline tri extensions / 50 pullovers

Chest and Back

warmup :
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8 flat bar press
3 negative pushups
8 pullups
3 negative lying pullup
15 low cable fly or incline dbell fly
20 shrugs

Legs & Triceps

warmup
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Leg Press - one set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

Hammer Strength Dip Machine - One set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

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Squat / Rope Tri extension / Leg Extension / reverse tri extension
1. 8 / 18 / 25 / 15
2. 7 / 15 / 25 / 15
3. 6 / 12 / 20 / 10
4. 7 / 10 / 20 / 10
5. 8 / 8 / 15 / 8

Outside:
10 back lunge each side
10 front lunge each side
10 pulse each side
50 airsquats
5 stairs

Shoulders & Biceps

warmup
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Alternating behind the neck hammer strength / Bar side to sides / wall dbell curls
1. 16 / 30 / 20
2. 14 / 30 / 15
3. 12 / 20 / 12
4. 10 / 20 / 8

Alternating incline dbell curls / upright cable rows / reverse crunch
1. 16 / 20 / 25
2. 14 / 20 / 25
3. 12 / 20 / 25
4. 10 / 20 / 25

outside:
20  Low band fly
5  Side band holds
12 band negatives ( 3 wide , 3 mid , 3 close , 3 reverse )
5 stairs

Legs and Triceps

warmup

Group 1
Leg extensions / Skullcrusher cable / Hanging knee ups
1. 20 / 12 / 30
2. 16 / 12 / 30
3. 12 / 10 / 30
4. 8 / 10 / 20
5. 6 / 8 / 20
6. 8 / 8 / 20
7. 12 / 10 / 15
8. 16 / 12 / 15
9. 20 / 20 / 15


Group 2
Leg curl / Cable cross / Lat crunch
1. 20 / 30 / 30
2. 16 / 30 / 30
3. 12 / 25 / 30
4. 8 / 25 / 20
5. 6 / 20 / 20
6. 8 / 20 / 20
7. 12 / 15 / 15
8. 16 / 15 / 15
9. 20 / 10 / 15

Outside
- 30 airsquat
- 20 back lunge each leg
- 50 plank side to side
- 15

Biceps , Shoulders, Abs

warmup

- down the line
- 75 pullover presses
- one hammer pyramid 4 down 4 up
- 150 shoulder swings
- up the line

outside bands 12 - 5's
- Front
- Mid
- Around the world
- Inside curl
- Mid curl
- Outside

warmup
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x 5
10 leg curls + 2 negatives / 10 standing smith military press / 20 back extensions
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x 5
10 leg extensions + 2 negatives / 10 front plate raises / 20 plate crunch ups

outside
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15 dbell swings each arm
15 dbell low to high
10 side bands
10 mid band
10 burpees

x3

Arms, Back, Abs

warmup
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incline dbell press / incline fly / wide grip lat pull
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

75 flat press smith or free
50 pullups

decline or wide chest / shrugs / t-ber row
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

outside

50 isolation pushups
200 low to highs
100 straight leg situps