Arms & Abs

warmup: 5 min cardio
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100 light machine dips
65 hammer strength preacher curl
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skullcrushers to curls
75 each
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down the line d-bell curls to fail (starting @ 45 -50 lbs) no more than 10lb drop
standing straight bar extensions 20
x3
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cable low rope curls 75
tricep extensions cable ball cross 75

Legs and Shoulders

warmup: stairs 7min
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leg extensions with seated reverse flys (under legs)
1.25 / 20
2. 20 / 15
3. 12 / 12
4. 8-10 / 10
5. 6 +hold / 8
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leg curls with dumbbell military press
1. 15 / 12
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 6
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routine
- iron crosses 75
- single arm squat to press dumbells 35 each arm
- kettle bell squat to swing 25 each arm

Chest

warmup: cardio 5min
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cable front flys with high flys cable
1. 20 / 20
2. 18 / 10
3. 10 / 18
4. 12 / 12
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Pec deck with incline d-bell press
1. 20 / 15
2. 18 / 12
3. 15 / 10
4. 12 / 8
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flat bench 185lbs  how many can you do in remainder of time

Back * Shoulders * Abs

warmup: 5min cardio
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alternating cable lat pulldown
1. 30
2. 24
3. 10

smith shrugs front and back
1. 10 front
2. 10 back
3. 6-8 front
4. 6-8 back
5. 4-6 front
6. 4-6 back

plate overheads - 45

cable swings - 45

machine abs - 100

incline leg raises - 50

side raises d-bell ( one arm at a time) -35 each arm

Arms & Abs

warmup: 5min cardio
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75 light skullcrushers
75 light preacher curls
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weighted dips with straight bar curls
1. 12 / 3,4,5
2. 10 / 3,4,5
3. 8 / 3,4,5
4. 10 / 3,4,5
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overhead extension straight bar  with incline curls dumbs
1. 15 / 20 total
2. 12 / 16 total
3. 10 / 14 total
4. 8 / 10 total
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100 pushdowns (varying grips)
100 curls (varying)

Legs and Shoulders

warm-up: cardio
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squats with smith mititary
1. 20 / 15
2. 15 / 12
3. 12 / 10
4. 10 / 8
5. 8 / 8
6. 6 / 10
7. 4 / 12
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free weight lunges with shoulder raises
1. 30 / 15
2. 28 / 12
3. 25 / 10
4. 20 / 12
5. 18 / 15
6. 35 / 20

*outside stairs

Chest and Back

warmup: 7min cardio
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hammer strength lat pulldown with reverse grip low row ( free bar)
1.20 alternating / 20 rows
2.16 alternating / 15 rows
3.14 alternating / 12 rows
4.12 alternating / 10 rows
5.10 alternating / 8 rows
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flat dumbell press with hammer strength incline press
1. 8,12 with 20 alternating
2. 6,10 with 18 alternating
3. 4,8 with 16 alternating
4. 3,6 with 14 alternating
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behind neck lat pull with d-bell shrugs
1. 15 with 10 (heavy)
2. 12 with 10 (heavy)
3. 10 with 8 (heavy)
4. 8 with 8 (heavy)
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decline bench with smith flat
1.10 with 20
2. 8 with 18
3. 8 with 15
4. 6 with 25