High intensity

warmup cardio 5min
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- machine lat pulldowns alternating 100 total
- seated calf raises 250 (dropping weight when needed
- reverse pushup on smith 75
- cable swings 100
- box jumps 100

Outside routine - remainder of time
-----------------
20 band curls
12 close grip pushups
lunge length of court into sprint to fence
20 airsquats

Chest and Legs

warmup: 5min
-------------
*groups of 2's *
decline press
1. 15
2. 10
3. 6-8
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leg curls
1. 20
2. 15
3. 10
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incline bar
1. 12
2. 8
3. 4-6
----------
leg extensions
1. 20
2. 15
3. 10
----------
- flat bench remainder of time ( smith or reg )  air squats while waiting

Shoulders and Triceps

warm-up: 5min
--------------
high cross over flys 75
reverse pushdowns 100
-------------
low cross over flys 50
pushdowns 100
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military dbell press / overhead seated easy curl extensions
1. 12 / 10
2. 10 / 10
3. 8 / 8
4. 6 / 8
---------------
behind the nech alternating / skull crushers
1. 20 total / 15
2. 18 total / 12
3. 14 total / 10
4. 12 total / 8
---------------
7 min dips
7 min standing dbell press

Back and Biceps

warmup: 5min cardio
-----------------
hammer strength lat pull with hammer preachers
1. 20 / 20
2. 6 / 6
3. 10 / 10
----------------
rows (close grip) with heavy hammer curls
1.6 / 8 each
2. 8 / 7 each
3. 20 / 6 each
---------------
single arm shrugs (dumbell) with lat pull curls
1. 20 each / 8
2. 8 each / 12
3. 6 each / 20
---------------
straight bar curls with rows
1. 10 / 35
2. 8 / 30
3. 6 / 25
--------------
band curls 10 min remainder

Chest and Legs

warmup: 5min cardio
---------------
squats , one plate each side x100
incline dumbells  x100
low to high dumbells 150 total
---------------
leg press x100
flat dumbell  x100
high cable flys x150

Chest and Legs

warmup: 5min cardio
-------------
bench press with lunges .... or dumbbells
1. 20
2. 15
3. 10
4. 8
5. 8
6. 6
----------------
chest routine x3
- incline flys 20
- pec dec 20
- low cable flys 20
---------------
leg routine outside x4
- air squats 20
- stairs 4 up down s

Shoulders and Triceps

warmup: 5min
-------------
routine one  x3
- raises easy curl bar to chin 20
- kickbacks 10 each arm
- standing dbell presses (light) 15
- overhead straight bar
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routine two  x3
- cable pushdown 20
- plate raises 15
- reverse pushdown 20
- side dumbell raises (same time) 15
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skull crushers into presses  * while waiting reverse flys
1. 12 / fail
2. 10 / fail
3. 8 / fail
-----------------
machine dips / hammer strength behind the neck  * while waiting reverse flys
1. 12 / 12
2. 10 / 10
3. 8 / 8