Back and Biceps

warmup: 5min cardio
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high rows (close grip)
1. 15
2. 10
3. 4-6
4. 6-8
5. 10-12
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easy curl bar
1. 10
2. 8
3. 6
4. 3 drop 2
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shrugs with pullups
1. 15 / 5
2. 10 / 5
3. 8 / 5
4. 4-6 / 5
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bicep routine -cables x3
- low rope 12
- high bar 12
- dumbell reverse 12

Chest and Legs

warmup: 5min cardio
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wide chest hammer strength 50
air squats 100
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straight leg deads 50
smith flat press 50
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squats 35
incline smith 50
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leg extensions 75
pullovers 35

Chest and Legs

warmup: 5min cardio 

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box step ups with cable flys high 

1. 16 total / 20 

2. 14 total / 18 

3. 12 total / 15 

4. 10 total / 12 

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hammer alternating flat dumbbell press with leg press 

1. 20 total / 15

2. 18 total / 12

3. 16 total / 10 

4. 14 total / 8 

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smith weighted lunges with incline alternating d-bell press

1. 10 each / 16 

2. 8 each / 14 

3. 6 each / 12 

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leg extensions with low to highs 

1. 20 / 20 total 

2. 15 / 16 total 

3. 10 / 14 total 

Shoulders and Triceps

warmup: 5min cardio
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- 2 sets of 50 tricep pushdowns , dropping weight when nec.
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seated overhead extenstion into presses with side lateral holds
1. 10, 10 / 2holds
2. 8 , 10 / 2holds
3. 6, 8 / 2holds
4. 4, 6 / 2holds
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skullcrushers with military presses
1. 20 / 10
2. 15 / 8
3. 12 / 6
4. 10 / 4-6
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machine dips with low cable crosses
1. 20 / 15
2. 10 / 12
3. 6-8 / 10
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overhead cable extensions with plate raises
1. 20 / 10
2. 15 / 8
3. 12 / 8

Back and Biceps

warmup: 5min cardio
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single arm cable routine x3
- low pulls 10each
- back curl 8 each
- front curl 8 each
- across front 8 each
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bent over bar rows ( swapping grips ) with easy bar curls
1. 8 , 8 / 10
2. 6, 8 / 8
3. 4, 6 / 6
4. 4, 4 / 4
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hammer strength lat pull with high cable curls
1. 10 / 20
2. 8 / 18
3. 6 / 15
4. 4 / 12
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smith shrugs with down the lines *remainder of time
- 8 shrugs
- 35lbs .....down

Chest and Legs

warmup: 5min cardio
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incline bench 150
flat bench 150
squats 300

Chest and Legs

warmup: 5min cardio
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100 leg extensions
75 pec dec
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75 low cable flys
50 leg curls each leg
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leg press with flat flys
1. 12 / 20
2. 20 / 12
3. 8 / 8
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incline flys with free weight lunges
1. 20
2. 12
3. 8
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remainder of time
flat bench press 6 reps with wall holds till fail