Chest

warmup: 7 min arm bike
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flat bench press with incline flys
1. warmup
2. 185 - fail / 12
3. 225 - fail / 10
4. 225 - fail / 8
5. 225 - fail / 6
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smith incline with flat flys
1. warmup
2. whatever weight till fail / 12
3. whatever weight till fail / 10
4. whatever weight till fail / 8
5. whatever weight till fail / 6
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low to highs with pullovers
1. 20 total / 12
2. 14 total / 10
3. 10 total / 8

Legs and Shoulders

warm-up: 5min cardio
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leg press and military press
1.20 / 15
2.10 / 12
3.8 / 10
4.6 / 8
5.4 / 6
6.6 / 10
7.8 / 12
8.10 / 15
9.12 / 15
10.15 / 15
11.20 / 20

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*if time
-front band 50
-air squat 75
-side brand 50

Chest and Back

Warm up: cardio 5min
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close grip pull downs with flat dumbbell press
1. 15/ 12
2. 12/ 10
3. 10/ 8
4. 8/ 6
5. 6/ 4
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smith low rows with wide chest hammer press
1. 20 / 15
2. 4,6,8 / 12
3. 3,5,7 / 10
4. 8 / 8
5. 6 / 6
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hammer incline with shrugs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4/ 8

Chest

Warmup : cardio 5min
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decline bench with incline bench
1. 20 / 20
2. 12 / 8
3. 8 / 12
4. 8 / 8
5. 6 / 6
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Flat dumbbell flys with presses
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
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pullovers with incline dumbbell flys
1. 12 / 10
2. 10 / 8
3. 8 / 6

Back

warm-up : 10 min incline walk
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High rows with behind neck lat pulls
1.15 / 15
2.12 / 18
3.18 / 12
4.10 / 10
5.8 / 8
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Back extensions with plate swings side to side
1.15 / 20 total
2.12 / 18 total
3.10 / 16 total
4.20 / 10 total
5.24 / 8 total
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Cable side crunches with plate shrugs
1. 15 each / 25
2. 12 each  / 20
3. 10 each / 18
4. 8 each / 15

Arms & Abs

warm-up : cardio 5 min
----------------
75 push downs
75 cable curls
----------------
incline skullcrusher with preacher curls
1. 12 / 15
2. 10 / 12
3. 8 / 10
4. 8 / 8
----------------
seated kickbacks with seated arnold curls
1. 15 / 10 each arm
2. 12 / 8 each arm
3. 10 / 7 each arm
4. 8 / 6 each arm
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routine for rest of workout
- 25 abs cable
- 20 overhead rope extensions
- 21's (7 reverse, 7 wide, 7close grips)
- farmers walk

Legs and Shoulders

Warm-up: 5min steps
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standing behind the neck military press (smith machine) 100
leg extensions 200
arnold press dumbells 100
leg curls 100 each leg
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calf raises 200
band front raises 50