misc

warmup: 5min cardio
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-50 pullups
-50 heavy shrugs
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- 50 flat flys
- 50 incline flys
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- 50 straight bar curls
- 50 skullcrushers
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Chest and Legs

warmup: 5min cardio
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- 50 incline smith press
- 75 slow air squats
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Leg press / leg curls / calf raises
1. 15 - 15 - 15
2. 10 - 12 - 12
3. 8 - 10 - 10
4. 6 - 8 - 8
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Flat d-bell press / pec dec / low to highs
1. 12 - 20 - 20 total
2. 8 - 15 - 16 total
3. 6 - 12 - 14 total
4. 4 - 10 - 12 total
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- 50 pushups
- 75 air squats

Chest and Legs

warmup: 5 min cardio
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smith flat press with walking lunge to squat
1. 15
2. 12
3. 10
4. 8
5. 6
6. 4
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Box step ups weighted (alternating leg) with hammer strength incline alternating
1. 16 total , 20 total
2. 14 total, 16 total
3. 12 total, 14 total
4. 10 total, 12 total
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routine outside
- 4 up down stairs
- 15 wide pushups
- 20 air squats
-  rest 30 calf raises

Shoulders and Triceps

warmup: 5min cardio
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Routine: x3
20 pushdowns
10 each arm front cable raises
15 reverse pushdowns
10 each arms cable side raises
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skullcrushers with military press d-bells
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
5. 20 / 15
6. 18 / 15
7. 15 / 15
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rountine x3
15 incline pushdowns
10 plate raises
12 close grip pushups

Back and Biceps

Warmup: 5min cardio
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- 100 lat pull downs light weight
- 100 straight bar light weight
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incline rows close grip with preacher curls
1. 15 / 18
2. 12 / 15
3. 10 / 12
4. 8 / 10
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low row free bar with seated arnold curls & reverse pullup holds
1. 15 / 8 each / 2 holds
2. 12 / 7 each / 3 holds
3. 10 / 6 each / 3 holds
4. 8 / 5 each / 4 holds
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routine 1
- farmers walk , 25 shrugs , 15 rope curls    x3
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routine 2
cable front curls 15, behind neck holds 4 on lat pull , dumbell negatives 4

Chest and Legs

warmup: 5min cardio
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incline dumbbell with air squats
1. warmup fail
2.10 / 25
3. 8 / 25
4. 6 / 25
5. 4 / 25
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flat dumbbell with leg press
1. warmup fail
2. 6 / 8
3. 6 / 8
4. 4 / 6
5. 4 / 6
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squats with press then fly (light weight)
1. 6 / 20
2. 4 / 18
3. 4 / 15
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outside 20 pushups , 3 up downs

misc

warm-up : 5min
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bench press
1. 12 slow & smooth
2. 8
3. 6
4. 4
5. 2-3
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flat d-bell flys with incline hammer strength
1. 12
2. 10
3. 8
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biceps
-50 d-bell curls light
- down the line curls
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300 calf raises