Final week full upper body 

Lat pull down palms facing/working4X 90 reps 20,20,20,20

Machine chest press/working4X 65 reps 20,20,20,20

Machine delt press/working4X 50 reps 20,20,20,20

Cable curls/working4X 20 reps 20,20,20,20

Tri ext/working4X 50 reps 20,20,20,20

Did 20mins slight incline walk pre 

Final week chest, delts, tris routine

In bench machine/working4X 40 reps 20,20,20,20

Cable flys/working4X 30 reps 25,30,30,30

Shoulder press machine/working4X  60 reps 20,20,20,20

Cable side laterals/working4X 5 reps 15,15,15,15

Overhead V bar ext/working4X 20 reps 20,20,20,20

Rope ext/working4X 45 reps 20,20,20,20

Did 35mins incline walk this morning. 

Final week back and bis routine

Lat pull down wide/working4X 100 reps 15,15,15,15

Lat cable row/working4X 80 reps 18,20,20,20

Laid back lat pull down close/working4X 60 reps 20,20,20,20

Hammer curls/working4X 20 reps 20,20,15,15

Ez bar curls/working4X 40 reps 15,15,15,15

Preacher curls machine /working4X 20 reps 15,15,15,15

Did 45mins bike this morning with the 15 sprints in there. 

Final week leg routine. 

Leg ext/working4X 60, reps 15,15,15,15

Seated leg curls/working4X 20, 30x3  reps 20,20,20,20

Machine leg press/working4X 130, 150, 180x2 reps 20,20,16,18

Laying leg curls/working4X 80, reps 15,15,15,15

Leg ext/working3X 20 reps 15,20,15

Walking DB lunges/working3X 25 reps 14,16,14

Did 45mins bike in the morning. 

Routine A 

Shoulders 

Week 3

High IN DB Shoulder press/warm4X 20, 25, 35, 45 working4X 60/60, 60/30x3 reps 11-3, 11-10, 11-10, 10-9

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

Front delt gorilla press/working3X. 100, 100/100, 100/60  Reps. 12, 12-6, 15-12

DB shrugs/working3X 80, 85x2 reps 16,14,12

DB upright rows/working1X 15/10 reps 30-30

Did 45mins cardio this morning with 15 sprints in there. After 5 min warm up. Then did 10min incline walk post training at night. 

Routine A

Back

Week 3

BB row/warm4X. 45, 95, 115, 135 Working4X. 185, 205/205x2, 225/135/95 Reps. 12, 11-7, 11-7, 10-14-15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 200/90 reps 15, 12-6,  12-5, 10-15

Close grip pull down/working4X. 140x3, 140/70  reps 12,12,12,12-15

Standing DB row/working3X 50x2, 55/25 reps 13,13,11-13

Did 15 sprints in the morning with a total of 40mins cardio time. 10mins incline walk post training at night. 

Did close grip pulldown with nothing holding legs down. 

Routine A

Chest

Week 3

DB Flat bench/warm4X 25x2, 45, 60 working4X 90/75x3, 90/40 reps 10-7, 9-7, 10-7, 9-15

 In DB press up/downs /working3X 50/55/60 reps 5's

DB flat fly/working3X 45 reps 14, 12, 13

DB pullovers/working2X 70  reps 11,12

cable fly/working2X 60, 60/40 reps 25, 16-15

15 sprints on elliptical this morning with a total of 40mins of cardio time . and 10mins incline walk post training at night. 

Hammies

Week 3

Deads/warm3X 135x2, 225 working.   315/355,  355/405/135

Reps 10-6, 7-3-20

Stiff leg DB/working2X 70, 80 reps 20, 15

Standing 1 leg curl/warm1X 10 working4X  40, 50x2, 50/10   reps 12, 10, 10, 10-10

Laying leg curl/working3X 180x2, 180/80   reps 9, 9, 9-10

Seated leg curl/working3X 60x2, 60/20 reps 20, 25, 20-20

Abductor machine/working1X 120/100/80/60/40 reps 12-12-12-15-15

Adductor machine/working1X 120/100/80/60/40 reps 12-12-12-15-15

Did 15sprints on the elliptical in the morning and 10 mins incline walk post training. 

Bi's & tri's

Week 3

IN DB curl/warm2X 15 working4X40/40x3, 40/15 reps 11-4, 11-4, 11-3, 11-15

Ez curl bar Close grip press/warm2X 90 working4X 110/110 reps 15-7, 13-6, 13-4, 13-5

Cable pressdown/working3X 90 reps 30,30,30

Standing BB curl/working3X 105/65 reps 11-15, 11-12, 9-15

Dips/working3X  failure 

1arm preach hammer curl/working3X 30, 40x2 reps 13, 11, 12

1arm ext/working3X 40, 50x2  reps 15,13,13

Did 15 sprints on the elliptical this morning try to take some of the abuse off the calfs. And did 20mins bike post training tonight too. 

Routine A 

Shoulders 

Week 2

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60x2, 60/45,  35/35/20 reps 12-2, 11-2, 11-7, 20-10-15

High IN BB front raise/warm1X 20 working3X 30/30 reps 11-10, 14-11, 14-11

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/55, 90/55, 95/40 reps 14-9, 8-10, 5-18

DB upright rows/working1X 20/10 reps 30-30

Did 15 sprints this morning and 20mins bike post training. 

Routine A 

Quads & Calfs 

Week 2

Leg ext/warm3X 60, 110, 155 working4X 230/230, 250/250, 265/265, 275/80 reps 12/6, 10/5, 10/4, 10/14

BB  hack squat/warm2X 135 working4X 225, 315x2, 315/135 reps 15,6,9,9/11

Walking DB lunge/working3X 55, reps 10,10,10

Leg ext high reps/working2X 50 reps 30, 30

Did 20mins bike post

Routine A

Back

Week 2

T bar row/warm4X 25, 50, 75, 90 working4X 145x3,  90/45 reps 12,12,11,15/15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 100 reps 16, 14/6, 11/4, 30

Close grip pull down/working4X 130/130, 140, 150/160, 170/70 reps 15/5, 15, 13/4, 12/30

Standing DB row/working3X 45, 50, 55 reps 15, 12, 12

Sprints. 15

Routine A

Chest

Week 2

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/65, 90/30, 90/80, 90/90 reps 10/9, 9/30, 9/4, 8/2

 In DB press up/downs /working3X 55/60/65  reps 5's

DB flat fly/working3X 45 reps 12,12,

DB pullovers/working2X 70  reps 10,12

Chest dips/working2X  body weight reps 18,15

cable fly/working2X 60, 65 reps 28,18

Sprints. 10

Hammies

Week 2

Deads/warm3X 135x2, 225 working1X 315/335/355/375/405 

Reps 10/5/5/5/3

Standing 1 leg curl/warm1X 10 working4X  50/50,  60/20, 60x2 reps 12/4, 8/8, 7, 7

Laying leg curl/working3X 170, 180, 200 reps 11, 11, 8

Seated leg curl/working3X 50, 60, 70/30 reps 25, 30, 30/10

Abductor machine/working1X 120/100/90/80 reps 12/15/20/15

Adductor machine/working1X 120/100/90/80  reps 12/15/20/15

Donkey/working3X 200 reps 25,25,20

Did 15mins incline walk and 15min bike post 

Bi's & tri's

Week 2

IN DB curl/warm2X 15, 20 working4X40/40x2,  45/20x2 reps 10/4, 11/4, 8/10, 8/11

Close grip press/warm2X 95 working4X 145/145, 150/150, 155/155x2 reps 14/6, 14/5, 12/5, 12/4

Standing BB curl/working3X 105/105, 115, 115/65 reps 12/5, 10 ,9/15 

Cable pressdown/working3X 90 reps 30,30,30

Dips/working3X  failure 

1arm preach hammer curl/working3X 35, reps 9,10,9

1arm DB ext/working3X 15 reps 18,20,18

Sprints. 10

Routine A 

Shoulders 

Week 1

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60, 65/65, 65/45, 35/36/35 reps 14/3, 11/3, 14/9, 16/9/8

High IN BB front raise/warm1X 20 working3X 30, 30/30, 30/20/20 reps 12, 12/7, 11/10/10

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/80, 90/35, 100  reps 14/4, 13/30, 7

DB upright rows/working1X 20 reps 30

Sprints. 10

Routine A 

Quads & Calfs 

Week 1

Leg ext/warm2X 60, 110, 155 working4X 215/215, 245, 260/110, 275  reps 13/8, 12, 9/12, 9

Bar bell hack squat/warm2X 95, 135 working4X 185, 225/225, 275, 315/135  reps 12, 12/3, 14, 11/15

Walking DB lunge/working3X 55, reps 10,10,11

Leg ext high reps/working2X 40, 50 reps 60, 50

Did 30mins incline walk post

Routine A

Back

Week 1

T bar row/warm4X 25, 35, 55, 75 working4X  135/90, 135, 135/45, 155 reps 12/10, 12, 13/15, 10

Palms up pulldowns/warm1X 80 working4X 150, 170, 190/190, 200/200 reps 16, 17, 12/4, 10/4

Close grip pull down/working4X 120x3, 150 reps 15,15,15,9

1arm BB row/working3X 100, 110, 140 reps 12,12,8

Did the one arm rows with the BB wedged in a corner  

Sprints. 10

Routine A

Chest

Week 1

DB Flat bench/warm4X 25x2, 45, 65 working4X 90/50, 90/45, 90/40, 90/35  reps 9/12, 9/12, 9/15, 10/15

 In DB press/working4X 70x3, 70/70 reps 12, 12, 12, 12/3

DB flat fly/working3X  50, 50/50, 50/30 reps 10, 10/4, 9/12

DB pullovers/working2X 70  reps 12,13

Chest dips/working2X  body weight reps 14,12

cable fly/working2X 60, 65 reps 25,20

Sprints. 10