Shoulders and Triceps

warmup: 5min
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smith close grip press 75
smith reverse grip press 75
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hammer strength behind the neck with free dips
1. 10 / 16
2. 8 / 18
3. 6 / 20
4. 4 / 20
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smith standing military with skullcrushers
1. 10 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
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rountine :
- d-bell reverse flys 12
- reverse pushdowns 12
- raises 12
- reg pushdowns 12

Back and Biceps

warmup: 5min cardio 

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lat pulls with easy bar curls 

1. close grip 12 / wide grip 12

2. close grip 8 / close grip 10 

3. close grip 4-6 / reg grip 6-8 

4. wide grip 4-6 / reg grip 10

5. wide grip 8 / close grip 12

6. wide grip 12 / wide grip 15 

cable rows with straight bar curls 

1. close grip 12 / wide grip 12

2. close grip 8 / close grip 10 

3. close grip 4-6 / reg grip 6-8 

4. wide grip 4-6 / reg grip 10

5. wide grip 8 / close grip 12

6. wide grip 12 / wide grip 15 

- 100 back extensions 

Chest and Legs

warmup: 5min cardio
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incline dumbell with squats
1.10 / 10
2. 8 / 10
3. 6 / 8
4. 6 / 8
5. 4 / 6
6. 4 / 6
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flat dumbell with squats

1.10 / 10 

2. 8 / 10 

3. 6 / 8

4. 6 / 8

5. 4 / 6

6. 4 / 6

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outside airsquats and pushups
-100
-200

Chest and Legs

warmup: 5min cardio
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bench press with leg extensions * wall holds while waiting
1. 15 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
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bench press with leg curls * air squats while waiting
1. 2-3 / 6
2. 8 / 10
3. 10 / 12
4. 12 / 15
5. 15 / 20
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pushups and lunges outside  - remainder of time

-20 pushups
-20 lunges total

Shoulders and Triceps

warmup: 5min cardio
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single cable warmup :
50 each arm pushdown
30 each arm side raises
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straight bar down up presses (drops) with reverse grip d-bell presses
1. 5.7.9 / 30
2. 4.6.8 / 20
3. 3.5.7 / 15
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weighted dips (drops) with plate raise to press
1. 8.12 / 15
2. 6.10 / 12
3. 4.8 / 10
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t-bar shrugs each arm with kickbacks
1. 15 each / 12 each
2. 10 each / 10 each
3. 8 each / 8 each
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cable front raises with heavy pushdowns
1. 10 each / 6 + 2 holds till fail
2. 8 each / 4 + 3 holds till fail
3. 6 each / 3 +3 holds till fail

Back and Biceps

warmup: 5min cardio
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bent over rows with preacher curls
1. 15 each arm / 20
2. 8 each arm / 12
3. 6 each arm / 8
4. 4 each arm / 6
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bent arm pullovers (straight bar ) into straight bar curls
1. 12 / 18
2. 10 / 12
3. 8 / 10
4. 6 / 8
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routine remainder of time
- lat pull heavy 6-8 reps
- dbell shrugs heavy 8-10
- 20 total alternating heavy curls

Chest and Legs

warmup : 5min cardio
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- 100 dumbell incline press (light)
- 100 leg press close feet (light)
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wide chest hammer strength with straight leg deads
1. 12 / 12
2. 8 / 10
3. 4-6 / 8
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decline press with leg extensions
1. 15 / 25
2. 8-10 / 15
3. 4-6 / 8-10
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- 25 flat bench heavy ( sets between 4-6 )
- 25 squats ( sets between 4-6 )