Back and Chest

warmup 1: 5min rows
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Lat pulldown / mid cable row/ plate shrugs / incline dumbell / decline pushups / low to highs
1. 12 / 20 / 30 / 12 / 20 / 30
2. 10 / 15 / 25 / 10 / 15 / 20
3. 8 / 12 / 20 / 8 / 12 / 18
4. 6 / 10 / 20 / 6 / 10 / 16
5. 4 / 15 / 25 / 4 / 12 / 18
6. 4 / 18 / 25 / 4 / 15 / 20
7. 10 / 12 / 25 / 10 / 12 / 20
8. 12 / 12 / 30 / 12 / 12 / 30

Arms

warmup : 5 min armbike
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Skullcrushers (high, mid,  low) / easy curls ( low,  high,  full ) / pullovers / dips
1. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10
2. 8, 8, 8 / 8, 8, 8 / 8 / 8
3. 6, 6, 6 / 6, 6, 6 / 6 / 6
4. 4, 4, 4, / 4, 4, 4 / 4 / 4
5. 8, 6 ,4 / 4 , 6, 8 / 8 / 8
6. 4 ,6, 8 / 8 , 6, 4 / 6 / 6
7. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10 

Legs and Shoulders

warmup 1: stairs 5min
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100 shoulder cable crosses (high) / 75 lying leg curls
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dumbbell military press / leg press / calf raises
1. 12 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
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Dumbbell single arm squat swings  / dumbbell side raises
1. 10 each / 15
2. 8 each / 12
3. 6 each / 10
4. 5 each / 8
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squats / clean and press / leg extensions
1. 10 / 8 / 20
2. 8 / 7 / 18
3. 6 / 6

Chest & Back

warmup: 5min rows

flat bench / pullups ( lying and reg )
1. 20 / reg 10
2. 18 / lying 18
3. 15 / reg 8
4. 12 / lying 15
5. 10 / reg 6
6. 8 / lying 12
7. 6 / reg 6
8. 4 / lying 10
9. 4 / reg 4
10. 6 / lying 12
11. 8 / reg 6
12. 10 / lying 15
13. 20 / reg 8

Legs and Shoulders

warmup 1 : 5 min rows
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warmup 2 : 150 lunges /  75 low cable crosses
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hack squat / dumbbell pulls / standing leg curls
1. 15 / 10 each / 20 each
2. 12 / 8 each / 15 each
3. 8 / 6 each / 12 each
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behind the neck hammer strength / leg extensions / plate raises
1. 12 / 15 / 10
2. 10 / 10 / 10
3. 8 / 8 / 10
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leg press / upright rows / lying leg curls
1. 10 / 12 / 15
2. 8 / 10 / 12
3. 6 / 8 / 10

warmup 1 : 5min rows
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warmup 2 : 100 incline smith / 150 lying pullups
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flat dbell press / bent over rows / pec deck
1. 10 / 10 each / 25
2. 8 / 8 each / 20
3. 6 / 6 each / 18
4. 4 / 4 each / 15
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dead lifts / decline bench / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 25
3. 8 / 8 / 20
4. 6 / 6 / 18
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down the line shrugs 2x
down the incline flys 2x

Chest and Triceps

warmup 1: 5min arm bike
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warmup 2: 100 reverse grip bench presses
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flat flys / double kickbacks / low to highs
1. 20 / 20 / 30 total
2. 15 / 18 / 20 total
3. 10 / 15 / 16 total
4. 8 / 10 / 14 total
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incline flys / skullcrushers / cable cross extension
1. 12 / 15 / 30
2. 10 / 12 / 24
3. 8 / 10 / 20
4. 6 / 8 / 18
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pec dec / incline skull / pullovers
1. 8 / 10 / 12
2. 12 / 14 / 10
3. 18 / 16 / 8
4. 20 / 18 / 6
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