Back and Legs

warmup: 5min cardio
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- 25 pullups
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Leg press with bent over rows
1. 15 / 10 each
2. 10 / 8 each
3. 8 / 7 each
4. 6 / 6 each
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leg extensions with close grips rows
1. 25 / 15
2. 15 / 10
3. 10 / 8
4. 8 / 6
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-standing leg curls 100 each leg
-smith behind back shrugs 200
-200 air squats
-25 pullups

Chest and Shoulders

warmup: 5min cardio
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dumbell flat press with snatch / press
1. warmup set
2. 8 / 8
3. alternating 7each / 10
4. 6 / 12
5. alternating 5 each / 12
6. 4 / 15
7. alternating 10 each / 7
8. 20 / 6
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smith incline press with plate raises
1. close grip 10 / 12
2. mid grip 10 / 12
3. wide 10 / 15
4. close 6-8 / 15
5. mid 6-8 / 18
6. wide 6-8 / 18
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-abs 250

Legs and Back

warmup : 5min cardio
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walking lunges with hammer strength lat pull alternating
1. 12 each
2. 10 each
3. 8 each
4. 6 each
5. 4 each
6. 15 each
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100 back extensions
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reverse grip low row with smith squats
1. 12 / 20
2. 10 / 20
3. 8 / 20
4. 6 / 18
5. 4 / 18
6. 15 / 18
---------------
100 leg extensions

Chest and Shoulders

warmup: 5min cardio
------------
flat bench
1. 20
2. 8
3. 6
4. 4
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deck of cards
- band press
- mid raises
- pushups (vary grips)

Back and Legs

Warmup : 5min cardio
-----------------
high rows with single leg / leg press ( plate shrugs while waiting )
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6-8 / 6 each
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Tbar row with hack smith squat (air squats while waiting )
1. 15 / 12
2. 12 / 12
3. 10 / 10
4. 8 / 10
5. 6 / 8
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Routine * remainder of time
- 6 pullups
- 6 Romanian deadlifts 

Chest and Shoulders

warmup: 5min cardio
----------------
decline press with seated bar military press
1.15 / 15
2. 12 / 12
3. 10 / 10
4. 6-8 / 6-8
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flat dumbell press with arnold d-bell press ( light )
1. 10 / 18
2. 8 / 15
3. 6 / 12
4. 4 / 10
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flat flys with upright flys
1. 12 / 8
2. 8 / 12
3. 8 / 8
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routine : remainder of time
- 20 pec dec / if waiting 20 pushups instead
- front cable raises , single arm 10 each
- side cable raises , single arm 10 each

Arms

warmup: 5min cardio
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 straight bar arm curls 100
 tricep pushdowns 150
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seated reverse flies with pullovers (light)
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 10 / 10
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high skullcrushers with easy curls (heavy)
1.20 / 8
2.15 / 6
3. 12 / 6
4. 10 / 4
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routine 1
- 45 sprint
- swings
- preacher curls

routine 2
- 45 sprint
- reverse pushdown
- rope 21's