Arms

warm-up 1: 5min cardio
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warm-up 2 : straight bar curls 100 (light)
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skullcrushers with preacher curls
1. 20 / 10 with 2 neg
2. 15 / 8 with 2 neg
3. 12 / 6 with 2 neg
4. 10 / 4 with 3 neg
5. 8 / 3 with 3 neg
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incline dumbell curls with cable cross pushdowns
1. 24 total / 30
2. 20 total / 25
3. 18 total / 20
4. 16 total / 18
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close grip smith press with chin-up holds
1. 20 / 3 neg
2. 15 / 2 neg
3. 10 / 1 neg
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routine 10 to 5
-double kickback
- reverse curl
- front raise
- side raise

Chest and Back

warmup 1: 5min cardio
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warmup 2: 50 pushups / 150 plate shrugs
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flat bench press / hammer strength lat pulldown
1. 18 / 15
2. 10 / 12
3. 6 / 10
4. 4 / 8
5. 12 / 6
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seated row wide grip / incline dbell press
1. 15 / 15
2. 12 / 10
3. 10 / 6
4. 8 / 4
5. 8 / 12
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pullovers / back extensions
1. 20 / 20
2. 8 / 20
3. 12 / 20
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deadlifts / decline press
1. 10 / 15
2. 8 / 12
3. 6 / 10

Arms

warmup 1 : cardio 5min
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warmup 2 : heavy band curls 75
                  close grip pushup 50
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incline cable pushdowns with heavy easy curls
1. 20 / 6-8
2. 18 / 6-8
3. 15 / 4-6
4. 12 / 4-6
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overhead pullovers into close press with heavy alternating curls
1. 12 / 7each
2. 10 / 6 each
3. 8 / 5 each
4. 6 / 4 each
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cable crosses with lat pulldown curls
1. 15 / 15
2. 12 / 18
3. 18 / 12
4. 12 / 12
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150 light band curls
75 close grips pushups

Legs

warmup 1 : abs class
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warmup 2 : 100 airsquats
                  200 calf raises
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deep squats / leg curls / seated leg swings
1. 18 / 20 / 30
2. 15 / 18 / 30
3. 12 / 15 / 25
4. 10 / 12 / 25
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deep squats / leg extensions / seated leg swings
1. 8 / 10 / 20
2. 6 / 8 / 20
3. 6 / 8 / 18
4. 4 / 6 / 18
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*outside 300 lunges

Arms

warmup 1 : 5min cardio
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warmup 2 : down the line dbell curls 2x - starting at 40lbs
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cable overhead extension with hammer strength preachers
1. 18 / 14
2. 15 / 12
3. 12 / 10
4. 10 / 8
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arnold single arm curls with hammer dip machine
1. 8 each / 20
2. 7 each / 15
3. 6 each / 10
4. 5 each / 5
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rope cable curls with skullcrushers
1. 15 / 10
2. 12 / 8
3. 10 / 6
4. 8 / 4-6
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12 to 6's singles
- pushdown
- low back curl
- reverse pushdown
- across curl
- slow close pushup

Chest and Back

warmup 1: cardio
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warmup 2 : 75 pushups
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behind the neck pulldowns with alternating hammer flat press (dbells)
1.15 / 18 total
2.12 / 16 total
3.10 / 14 total
4.8 / 12 total
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smith low row drop with hammer strength wide chest
1. 8,12 / 15
2. 6,10 / 12
3. 4,8 / 10
4. 4,6 / 8
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mid cable row / low to high dumbells / cable crunches
1. 15 , 20 total, 25
2. 12 , 18 total, 25
3. 10 , 16 total, 25
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incline alternating dbell press / seated leg swings / shrugs
1.16 total, 20, 12
2.14 total, 20 , 10
3. 12 total , 20 , 8
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flat bench / crunches / pullups
1.18, 20, 6-8
2. 4, 20, 6-8
3.18, 20, 6-8
4. 4, 20, 6-8
5. 15, 20, 6-8
6. 4, 20, 6-8

Arms

warmup 1 : 5min cardio
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warmup 2 : 150 pushdowns (varying grip)
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easy curl bar drops with seated overhead tricep extensions
1. 8,6,4 / 12
2. 6,5,4 / 10
3. 5,4,3 / 8
4. 4,3,2 / 6
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single arm preacher curls with incline skull crushers
1. 7 each / 25
2. 6 each / 20
3. 5 each / 18
4. 4 each / 15
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hanging leg swing into dips with straight bar negatives
1. 15, 15 / 3
2. 15, 15 / 2
3. 12, 12 / 2
4. 12, 12 / 2
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outside
- band curls 20
- 12 close grip pushups
- jog first court then sprint 2nd , jog back