wednesday:legs and tris

warmup:stairs 5min
100 cable tricep extensions
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Leg press with overhead d-bell tri extensions and skullcrushers
1.15 leg press/15tri ext./15skulls(bar)
2.18 leg press/18tri ext./18skulls(bar)
3.20 leg press/20tri ext./20skulls(bar)
4.10 single leg press/15tri ext./7skulls single(dumbs)
5.8 single leg press/12tri ext./8skulls single(dumbs)
6.7 single leg press/10tri ext./9skulls single(dumbs)
7.15 leg press/20tri ext./10skulls single(dumbs)
8.12 leg press/18tri ext./12skulls(bar)
9.10 leg press/15tri ext./10skulls(bar)
10.10 leg press/12tri ext./10skulls(bar)
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Box jumps and close grip pushups
150 box jumps
100 pushups

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* if time outside stairs

tuesday: chest and biceps

warmup: light cardio 5min
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pullovers (d-bell) with cable rope curls
1.25pullovers/ 15rope curls
2.20pullovers/ 18rope curls
3.18pullovers/ 20rope curls
4.15pullovers/ 25rope curls
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dumbell press with close grip easy bar curls
1.10 full press, 10 half press , 1 hold / 20 curls
2.12 full press, 8 half press , 1 hold / 18 curls
3.8 full press, 8 half press , 1 hold / 15 curls
4.8 full press, 6 half press , 1 hold / 15 curls
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hammer strength wide chest alternating / preacher curls / leg swings
1.10 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
2.9 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
3.8 each arm wide chest /5 full ,5 lower half,6upper half preacher/15 leg swings
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hammer strength incline alternating / high cable curls / cable crunches
1.10 each arm incline,20curls,20 crunches
2.9 each arm incline,18curls,20 crunches
3.8 each arm incline,15curls,20 crunches

monday:back and shoulders

warmup:5min light cardio
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*this week will consist of higher reps with a 90sec rest inbetween sets

high wide-grip rows with forward raises extending above head
1.15 high row / 8 each arm raises
2.20 high row / 9 each arm raises
3.25 high row / 10 each arm raises
4.15 high row / 11 each arm raises
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bar clean with shrugs
1.15 cleans / 15shrugs
2.18 cleans / 20shrugs
3.20 cleans / 25shrugs
4.23 cleans / 30shrugs
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kettle bell swings with lat pulldown holds
1.8 each arm/ 5holds
2.9 each arm/ 4holds
3.10 each arm/ 3holds
4.11 each arm/ 3holds
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machine mid rows with back extensions
1.15rows/ 15 extensions
2.18rows/ 18 extensions
3.20rows/ 20 extensions
4.22rows/ 22 extensions

friday: misc

continue doing only 60 sec rest inbetween sets

warmup: light cardio 5min
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lat pulldown(varying grips) with cable flys(med.)
1.12 lat pull/10 flys
2.10 lat pull/10 flys
3.8 lat pull/8 flys
4.6 lat pull/8 flys
5.4 plus hold lat pull/6 flys
6.2 plus hold lat pull/6 flys
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skullcrushers with behind neck hammer strength machine
1.12 skulls/10 hammer strength
2.10 skulls/8 hammer strength
3.8 skulls/8 hammer strength
4.8 skulls/6 hammer strength
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incline d-bell flys with cable shoulder swings
1.10 flys/10 shoulders
2.8 flys/10 shoulders
3.6 flys/10 shoulders
4.4 flys/10 shoulders
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shoulder rubber band routine 7-3's (try not to break if possible)
     raises (7reps each below, then 6, until finishing to 3)
       -forward
       -mid
       -side

thursday: bootcamp

wed:legs and triceps

150 abs
cardio: 5min stairs
*remember only 60 seconds between sets*
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leg extensions with tricep kickbacks
1.12 leg ex/ 8 each arm kickback
2.10 leg ex/ 7 each arm kickback
3.8+hold on last rep/ 6 each arm kickback
4.6+hold on last rep/ 6 each arm kickback
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leg curls with lying straight bar tri-extension (similiar to http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head but push behind head vs above head)
1.10 leg curl/12 tri ex
2.8+hold on last rep/10 tri ex
3.6+hold on last rep/8 tri ex
4.4+hold on last rep/8 tri ex
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routine: 8 reps - do this for the remainder of the workout
-squats
-dips(any form, if you go weightless go extremely slow or add holds)
-close grip bench press

tuesday: chest biceps

warmup: light cardio 5min
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flat d-bell with easy curl bar standing curls (heavy)
1.10 flat d-bell / 8 curls
2.8 flat d-bell / 7 curls
3.6 reps plus a hold on last / 6 curls
4.4 reps plus a hold on last / 4 curls
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smith incline with hammer curls (across chest)
1.10 incline / 6 each arm hammer
2.8 incline / 5 each arm hammer
3.6 incline / 4each arm hammer
4.4 incline / 4 each arm hammer
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hammer strength wide chest or decline with preacher negatives (straight bar)
1.10 hammer / 3 negatives
2.8 hammer / 3 negs
3.6 hammer / 2 negs
4.4-6 hammer / 2 negs
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alternating flat d-bell hammer press with standing d-bell curls
1.8 each arm hammer press / 8 each arm curl
2.7 each arm hammer press / 7 each arm curl
3.6 each arm hammer press / 6 each arm curl
4.5 each arm hammer press / 5 each arm curl

*if time do pec deck low weight slow repititions for remainder