legs and arms

warm up 1: rows 5 min
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warm up 2: 100 alternating leg extensions total / 50 skull crushers into 50 curls
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squat / dips / straight deads / straight bar curls
1. 15 / 20 / 12 / 18
2. 12 / 20 / 15 / 18
3. 12 / 18 / 10 / 15
4. 10 / 18 / 12 / 15
5. 10 / 15 / 8 / 12
6. 8 / 15 / 10 / 12
7. 8 / 12 / 6 / 10
8. 6 / 12 / 8 / 10

Chest and Back

warmup : 5 min armbike
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warmup 2 : 100 pec deck / 100 high incline rows
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flat press / hammer strength lat pull alternating / low to high
1. 10 / 20 / 20
2. 8 / 18 / 18
3. 6 / 16 / 16
4. 4 / 14 / 14
5. 3-4 / 12 / 14
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incline close smith / deads / decline pushups
1. 16 / 12 / 20
2. 14 / 12 / 18
3. 12 / 10 / 16
4. 10 / 10 / 14
5. 8 / 10 / 12

Legs and Shoulders

Warmup 1: armbike 5min

Deck of cards
- Air squats 2x
- Dead to press dumbell single arm
- d-bell squat to swing single arm
- plate raise to press

Chest & Back

warm up 1 : 5 min row
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warm up 2 : 100 alternating hammer dumbbell press / 200 plate shrugs
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Incline dumbbell / close grip lat pull
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 6 / 4
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decline bench / lying pull-up using pedestal
1. 12 / 20
2. 10 / 18
3. 8 / 15
4. 6 / 12
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100 light pullovers / 100 push ups ( 25 wide grip , 25 close , 25 high right, 25 high left )

Chest and triceps

warmup 1 : 5min armbike
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warmup 2 : 10 - 5's single arm tricep routine ( forward , side , overhead )
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Deck of cards : flat press / dips

Legs and Shoulders

warmup : 5min rows
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squats / arnold presses / box jumps
1. 15 / 12 / 25
2. 12 / 12 / 25
3. 10 / 10 / 25
4. 8 / 10 / 25
5. 6 / 10 / 25
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hand stand push ups / leg curls / alternating dumbbell upright rows
1. 12 / 20 / 30 total
2. 12 / 18 / 24 total
3. 10 / 15 / 20 total
4. 10 / 12 / 18 total

Chest and Back

warmup 1: 5min rows
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incline smith ( wide, mid , close ) / low row ( over / under ) / push ups
1. 10, 10, 10 / 12, 12 / 30
2. 8, 8, 8 / 10, 10 / 30
3. 6, 6, 6 / 8, 8 / 30
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flat smith (close, mid, wide ) / pull ups ( forward / reverse grips ) / back extensions

1. 10, 10, 10 / 10, 8 / 30
2. 8, 8, 8 / 8, 10 / 30
3. 6, 6, 6 / 8, 8 / 30

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mid cable flys / plate shrugs
1. 25 / 25
2. 20 / 20
3. 18 / 18
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