Arms and Abs

warmup: cardio 5 min
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cable pushdowns 75
cable curls 75
* lighter weight - loosen up
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weighted dips / plate swings / straight bar curls
1. 10 dips/ 20 swings / 8 curls
2. 8 dips/ 18 swings / 7 curls
3. 6 dips/ 15 swings / 6 curls
4. 4 dips/ 12 swings / 5 curls
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skullcrushers / seated leg swing / preacher curl
1. 20 skulls / 20 swing / 20 curls
2. 10 skulls / 18 swing / 8 curls
3. 8 skulls / 15 swing / 8 curls
4. 6 skulls / 12 swing / 6 curls
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incline cable curl / rope crunches / hammer strength light dips
1. 15 curls / 20 crunches / 18 dips
2. 18 curls / 22 crunches / 20 dips
3. 8 curls / 24 crunches / 25 dips
4. 10 curls / 26 crunches / 30 dips

Legs and Shoulders

warmup: stairs 7min
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shrugs with squats ( heavy )
1. 12 shrugs / 10 squats
2. 10 shrugs / 8 squats
3. 8 shrugs / 6 squats
4. 6 shrugs / 4 squats
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leg curls with military press
1. 10 curls / 10 military
2. 8 curls / 8 military
3. 6 curls / 6 military
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routine
- band raise front 50
- band raise mid  50
- band raise side  50
- airsquats 150
- step calf raise 150
- crunches 100

Back and Chest

warmup: 5 min cardio
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deadlifts 65
incline bar 75
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smith flat bench with hammer strength lat pulldowns alternating
1. 15 flat with 12 each arm lat pull
2.12 flat with 10 each arm lat pull
3.8-10 flat with 8 each arm lat pull
4.6-8 flat with 6 each arm lat pull
5.4-6 flat with 4 each arm lat pull
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close grip row (slow and deep stretch) with heavy pec dec
1. 10 row with 8 pec dec
2.8 row with 6 pec dec
3.6 row with 5 pec dec
4.5 row with 4 pec dec
5.4 row with 3 + hold  pec dec
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 *if time abs ball toss

Chest

warmup: 5min cardio

Decline bench with overhead dumbell swings
1. 15 / 12
2. 8-10 / 10
3. 4-6 / 8

Flat dumbells with incline flys
1. 6-8 / 12
2. 4-6 / 10
3. 2-4 /8

cable low to high with pec deck
1. 15 / 20
2. 20 / 15
3. 20 / 20

Flat bench (varying grip )
100

arms and abs

warmup: routine 3x through
- 10 pullups
- 12 leg swings
- 15 pushups
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incline cable pushdowns with incline d-bell curls alternating
1.15 pushdowns/10 curls each arm
2.12 pushdowns/8 curls each arm
3.10 pushdowns/7 curls each arm
4.8 pushdowns/6 curls each arm
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cable rope pushdown into rope crunches
1. 20 pushdowns / 20 crunches
2. 18 pushdowns /25 crunches
3. 15 pushdowns /30 crunches
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hammer strength preacher curls with seated leg swings
1. 15 curls / 15 swings
2. 10 curls / 12 swings
3. 8 curls / 10 swings
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skullcrushers with dumbell curls
1. 18 crushers / 15 curls
2. 15 crushers / 12 curls
3. 12 crushers / 10 curls
4. 10 crushers / 10 curls

Legs and Shoulders

warmup:7min stairs
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-smith military press ( prefereably behind the neck) 75
-weighted walking lunges 200 total
-shrugs 150
-air squats 200
-plate raises all the way above head 100
-leg curls standing 50 each leg
-cable cross / reverse fly 100
-calf raises 200  

Back and Chest : Cut season begins

warmup : 7min cardio
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smith machine incline with bent over rows (dumbell)
1. 15 smith / 10 each arm rows
2. 10 smith / 8 each arm rows
3. 6-8 smith / 6 each arm rows
4. 6 slow smith / 4 slow each arm rows
5. 3-4 press and hold repeated smith / 3-4 hold at top each arm rows
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flat dumbell press with lat pulldowns
1. 12 press / behind the neck 10 pulldown
2. 6-8 press / wide grip 8-10 pulldown
3. 4-6 press / reverse grip 8-10 pulldown
4. 3 holds press / 6-8 reg pulldown
5. 2-3 press / 4-6 reg pulldown
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smith low row wide grip (keeping back 90 degrees) with hammer strength wide chest
1. 3 drop weight , 5 drop, 7 low row / 15 wide chest
2. 8 low row / 3 drop weight, 5 drop, 7 wide chest
3. 4 drop weight, 6 low row / 4 drop weight, 6 wide chest
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routine - 3 times through
- 10 pullups, 10 hanging leg swings, 15 pushups