New routines : Chest and Legs

Warmup : cardio 5 min
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Flat bench 125
Lunges 250
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Smith incline / air squats
1. 12 / 35
2. 10 / 30
3. 8 / 25
4. 6 / 20
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Leg extensions / pullovers
1. 30 / 10
2. 20 / 8
3. 10 / 6
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200 calf raises / 75 pec deck

Chest and Abs

Warmup : 5min cardio
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flat dbell press with mid cable flys
1. 10 full , 8 half, 3 holds / 8 plus hold
2. 6 full , 6 half , 2 holds / 5 holds
3. 4 full , 4 half , 2 holds / 4 plus 3 holds
4. 3 full , 3 half . 1 hold / 15
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decline press / standing high flys (dbell )
1. 30 / 16
2. 10 ( 3 second rest at top and bottom ) / 14
3. 4-6 / 12
4. 8 full , 4 half, 1 hold / 10
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incline machine 100 alternating / 150 crunches
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100 pushups / leg ups 75

Arms & Abs

warmup: 5min cardio 

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incline cable pushdowns 75

lat pull curls 75

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reverse grip bench with plate side to side 

1. 10 / 20 total

2. 8 / 18

3. 6 / 16

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hammer strength preacher curl (single arm) with rope crunches 

1. 8 each / 20 

2. 7 each / 18

3. 6 each / 16 

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incline skull crushers with straight bar curls 

1. 12 / 10

2. 10 / 8

3. 8 / 6

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cable heavy negatives with weightless dips

1. 3 / 25

2. 3 / 20

3. 3 / 18

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hanging leg hold 3 times

Legs and Shoulders

Warmup: 5min cardio
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smith upright row with single leg curls
1. 20 / 15 each
2. 15 / 12 each
3. 12 / 10 each
4. 8 / 8 each
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military barbell press with leg extensions
1. 12 / 25
2. 10 / 15
3. 8 / 10
4. 6 / 8
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rope face pulls with calf raises
1. 20 / 50
2. 18 / 50
3. 15 / 50
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plate down and up presses with wall holds
1. 15 / fail
2. 18 / fail
3. 20 / fail

Chest and Back

Warmup: 5min cardio
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Flat bench with close grip pullups side to side
1. 15 / 10
2. 12 / 10
3. 10 / 8
4. 8 / 8
5. 6 / 8
6. 4 / 6
7. 2 / 6
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Incline d-bells with bent over rows (reverse grip - straight bar)
1. 15 / 25
2. 12 / 20
3. 10 / 18
4. 8 / 15
5. 6 / 12
6. 4 / 10
7. 4 / 10

Chest

Warmup: 5min cardio
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-pec dec machine 75 ( 2second hold at top and bottom)
-135lbs 75 (2second hold at bottom)
-mid cable flys  75 (2second hold at center)
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- incline close grip pushup 50
- low to high 50 each arm

Back * Shoulders * Abs

warmup: 5min cardio
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Lat pulls with cable side crunches
1. wide grip 12 with 15 each
2. med grip 10 w/ 12 each
3. close 10 w/ 12 each
4. reverse 8 w/ 10 each
5. mid 6 w/ 8 each
6. mid 4-6 w/ 8 each
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seated front raises with side raises
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 8 / 8
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machine crunches with mid machine rows
1. 25 / 20
2. 20 / 18
3. 18 / 15
4. 15 / 12
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hanging leg swings  till end