Legs and Back

warmup : 5min cardio
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laying pull ups into low rows / leg extensions into leg curls / crunches into russian twists
1. 15, 12 / 15, 12 / 20 , 20
2. 15, 12 / 15, 12 / 20 , 20
3. 12, 10 / 12, 15 / 20 , 15
4. 12, 10 / 12, 15 / 20 , 15
5. 10, 8 / 10, 12 / 15 , 20
6. 10, 8 / 10, 12 / 15 , 20
7. 8, 6 / 12, 10 / 15 , 15
8. 8, 6 / 12, 10 / 15 , 15

Arms/Shoulders and Abs

warmup: 5min cardio
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- 50 each arm cable side raise
- 50 each arms tri extension
- 50 each arm low cable curl
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curl straight bar into easy curl skulls / rope cross swings / plate raises
1. 10 , 15 / 12 each / 15
2. 8 , 12 / 12 each / 12
3. 6 , 10 / 10 each / 10
4. 4 , 8 / 10 each / 8
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hammer strength preacher / hammer strength dips / leg swings / easy curl light clean and press
1. 20 / 6 / 12 / 10
2. 15 / 10 / 12 / 10
3. 10 / 15 / 10 / 12
4. 6 / 20 / 12 / 10

Leg and Chest

warmup: 5min cardio
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smith flat and incline / leg press / dead bugs
1. 10 / 8 / 15 / 18 - as many as possible

Legs and Chest

warmup: 5 min cardio
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75 arm swings
100 mid cable curl
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- Outside - 30 min
50 band curls
lunge to squat to 5 pushups ( full court )
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100 dead bugs and 50 ball toss crunches

Triceps & abs

warmup: 5min
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close grip press / dips / reverse crunch
1. 15 / 15 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 8 / 18
5. 20 / 20 / 15
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skullcrushers / reverse dumbbell press / rope crunches
1. 20 / 12 / 20
2. 18 / 10 / 20
3. 15 / 8 / 18
4. 12 / 20 / 15
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100 cable extensions
100 leg swings

Back and Legs

warmup 1: 5 min cardio
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warmup 2: 3x
45 sec sprint , 20 low cable row , 20 russian twists
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bent over rows / squats / bench crunches
1. 10 each / 15 / 30
2. 9 each / 12 / 24
3. 8 each / 10 / 20
4. 7 each / 8 / 18
5. 6 each / 6 / 16
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lying leg curls / high incline rows / plate swings
1. 20 / 12 / 20
2. 18 / 10 / 18
3. 15 / 8 / 15
4. 12 / 6 / 12

misc

warmup: 5min cardio
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routine 1 : 3x
45 sec sprint
20 cable swings
15 decline close grip pushups
15 rope crunches

routine 2 : 3x
farmers walk fail
10 high cable fly
12 weighted dead bugs
8 standing smith military

routine 3: 3x
20 pec dec
leg weight holds to fail
12 side dumbell raises
15 skullcrushers

routine 4: 3x
30 sec sprint
15 pushup to side knees
15 incline tri cable extensions
20 leg swings