Back and Legs

warmup: 5 min cardio
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squats and shrugs ( heavy )
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
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bent over d-bell rows with leg curls
1. 8 each / 15
2. 7 each  / 12
3. 6 each / 10
4. 5 each / 8
5. 4 each / 6
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back row wide and close grip
- 75 wide grip
-75 close grip
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outside
- 50 lunges , 4 up downs x 3

Chest and Shoulders

warmup : 5min cardio
----------------
cling and press 50
smith flat bench 100
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hammer strength wide chest with hammer behind neck press
1.10/ 12
2. 8 / 10
3. 6 / 8
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flat flys with chicken wings
1. 15 / 20
2. 12 / 15
3. 10 / 12
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hammer strength incline with cable low to highs
1. 20 / 20
2. 6-8 / 16
3. 10 / 14
---------------
high flys 50

Chest Shoulders Triceps

warm-up : 5min cardio
-------------------
flat bench with machine dips
1. 15 reg / 15
2. 10 wide / 12
3. 10 close / 10
4. 6-8 reg / 8
5. 4-6 reg / 6
------------------
high incline dumbbells with incline push downs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
-------------------
routine  1:
- front d-bell raises 16 total
- reverse pushdowns 20
- dbell flys 12

routine 2:
- close grip pushup 10
- wide grip pushup 10
- shoulder pushup 10

Chest and Legs

warm-up : 5min cardio
----------------
smith incline press / straight bar lunges (weighted)
1. 25
2. 10
3. 8
4. 6
5. 4
6. 25
-----------------
flat smith press / d-bell step ups
1. 25 / 20 total
2. 10 / 20
3. 8 / 18
4. 6 / 18
5. 4 / 16
6. 25 / 16
------------------
routine : remainder of time
- flys 20 low and high
- 45 sec sprint

Shoulders and Triceps

warmup: 5min cardio
----------------
routine: single cables 12 -5's
- reg pushdown
- reverse side pushdown
- overhead extension
----------------  * reverse d-bell flys when waiting
behind the neck smith press/ drop weight close grip forward press
1. 12 / 12
2. 10 / 15
3. 8 / 18
4. 6-8 / 20
---------------
d-bell seated alternating down / up presses with skullcrushers
1. 20 total / 18
2. 18 total / 20
3. 16 total / 25
4. 14 total / 30
----------------
band rountine 10-5's
-front
-mid
-side

Back and Biceps

warm-up : 5min cardio
------------
routine :
high curls 75
back extensions 75
---------------------
straight bar curl drops with pull-ups ( machine )
1. 5,7,9 / 20 wide
2. 4,6,8 / 18 mid
3. 3,5,7 / 15 close
4. 3,4,6 / 12 wide
5. 3,4,5 / 10 mid
----------------------
deadlifts with easy curls to dumbells
1. 15 / 8, 20 total alternating
2. 12 / 6, 18 total alternating
3. 10 / 6, 16 total alternating
4. 8 / 4, 14 total alternating
5. 6 / 4, 12 total alternating
-----------------------
* 100 plate shrugs nonstop

Chest and Legs

warmup: 5min cardio
---------------
dumbell flat / leg press
1. warmup
2. 12 / 14
3. 10 / 12
4. 8 / 10
5. 6 / 8
6. 6 / 8
7. 4 / 6
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incline dumbell / squats
1. warmup

2. 12 / 14

3. 10 / 12

4. 8 / 10

5. 6 / 8 

6. 6 / 8 

7. 4 / 6 

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* if time 300 calf raises