Legs and Arms

20 min intervals
200 leg press / 200 calf raises
100 tri cable cross
4 down the lines
100 tri cable incline extensions
125 reverse crunches

20 min intervals

200 alternating hammer dbell press
100 lying pullups
200 crunches
75 dips
100 low to high cables
150 alternating hammer rows
200 crunches

Legs , Shoulders , Abs

20 min intervals
outside :
10 clean and press
30 air squats
lunge to stairs
12 upright rows
20 total front raises
15 gsps

Back, Chest, Abs

20 min intervals
-----------------
10 flat dumbells
10 incline rows
20 rope crunches
15 hammer wide chest
15 low cable row
20 back extensions
x 3

Arms , Chest , Abs

20 min intervals

100 pec deck
50 rope curls
75 cable skull crushers
75 back extensions
3 sets of 6-8 straight bar heavy curls
50 hammer strength dips
30 ab rollers
100 pushups

Chest , Back, Abs

20 min intervals

6, 8, 10 flat press drops (2)
6, 10 row drops
12 hanging leg swings

x3

250 assisted pullups

Legs, Arms, Abs

20 min intervals

12 skulls
15 curls
10 deep squats
20 reverse crunches
x 5

10 min stairs

20 min intervals
-------------
10 smith flat press
12 dips
8 wide lat pull
15 incline flys
20 heavy shrugs
x 4

10 min row

Shoulders , Legs, abs

20 min intervals

15 rock stars each arm
20 leg curls
12 hanging leg swings
10 military or handstands
8 squats
50 toe touches
x3

10 min stairs

outside
25 plate raises
25 air squats

Back, Chest, Abs

20 min intervals

- 8 decline
- 10 t-bar row
- 12 dead bugs
x 4

10 min row

outside
20 pushup to raise
15 straight deads
x3

Legs, Arms, Abs

20 min routine
---------------
moderately heavy
20 leg press
up the line
25 tri cable cross
75 reverse crunches
50 leg extensions
20 heavy hammer preacher curls
x2

10 min bike

outside:
10 double kickback
15 double curl
30 lunges
20 russian twists

Back, Chest , abs

warmup : cardio
----------------
incline bar ( wide , mid, close grips ) , lying pullup ( wide , mid, close grips ) , reverse crunches
1. 10, 20, 15
2. 10, 20, 15
3. 10, 18, 15
4. 8 , 18, 15
5. 8 , 15, 15
6. 8 , 15, 15
-----------
Incline row ( reverse wide , mid, close grips ) , Hammer flat press alternating , heel touches
1. 10, 20, 40
2. 10, 20, 40
3. 10, 18, 40
4. 8 , 18, 40
5. 8 , 15, 40
6. 8 , 15, 40
-----------
outside
20 pushups
12 low row
20 shrugs
1 sprint

Misc. - Deck of cards

Warmup - cardio

25 flat press
25 pullups

Deck of Cards
- bell swings each arm
- bell low to high each arm
- double push up
- curl
- kick back

Legs, Arms, Abs

warmup : cardio
----------
10 cable tri extensions - 10 rope curls (HEAVY)
15 skullcrushers into 15 easy curl bar curls
20 weighted lunges
14 weighted step-ups
20 plate crunch ups

Back , Chest , Abs

warmup: cardio
---------------
50 pushups
100 back extensions
50 pullover to press
30 incline row ( no more then set of 10)
30 hammer strength wide chest ( no more then set of 10)
30 T rows each arm ( no more then set of 10)
75 mid cable fly
30 heavy shrugs ( no more then set of 10)
30 incline dbell press


outside
- 30 russian twist
- 20 dead bug
- 20 pushup
- 30 mountain climbers

Chest, Back , Abs

warmup: cardio 

----------------------

hammer strength row single arm / decline bench / reverse crunch 

1. 12 each / 15 / 15

2. 10 each / 12 / 15

3. 8 each / 10 / 15

4. 6 each / 8 / 15

5. 20 each / 20 / 15

Single arm lat pull / incline dbell / seated leg swings

1. 12 each / 15 / 30 

2. 10 each / 12 / 30 

3. 8 each / 10 / 30 

4. 6 each / 8 / 30 

5. 20 each / 20 / 30 

 

Legs, triceps, shoulders, abs

warmup: cardio
---------------
leg press / upright row smith / skullcrushers / plate twists
1. 20 / 12 / 15 / 30
2. 10 / 10 / 10 / 25
3. 8  / 8 / 8 / 20

leg curls / plate raises / dips / leg swings
1. 12 / 15 / 20 / 12
2. 10 / 12 / 15 / 10
3. 8 / 10 / 12 / 8

Box jumps / handstand pushup or military / cable cross tri / rope crunch
1. 35 / 8-10 / 20 / 20
2. 30 / 8-10 / 15 / 20
3. 25 / 8-10 / 10 / 20

outside
10 bell swings each arm
15 curl to press
12 kickbacks
30 mountain climbers

Back, Chest , Abs

warmup: cardio
---------------
dumbell flat press / lat pull / pec deck or cable high fly / cable low row / dead bugs

8 / 8 / 12 / 12 / 10  x 7 times

outside :
20 total low to high dumbells
20 dbell hammer rows
30 air squats
1 suicide

Legs , Arms, Abs

warmup: cardio
-------------
100 leg extensions
75 incline dbell curls
75 tricep extensions

smith squat, skullcrushers , heavy easy curl , hack smith squat , crunches
1. 10, 15, 8, 12, 30
2. 9, 12, 7, 12, 30
3. 8, 10, 6, 10, 30
4. 7, 12, 5, 10, 30
5. 6, 15, 4, 8, 30

outside:
25 band curls
15 overhead extension (bar)
15 double kickback
25 hammer curls
* suicide

Chest, Back, Abs

warmup: cardio 

------------

full range of motion lat pulldowns / smith incline close grip / reverse crunch

1. 20 / 12 / 20

2. 16 / 10 / 20

3. 14 / 8 / 20

-----------------

Single arm high row , hammer strength wide chest , rope crunch

1. 12 each / 12 / 20

2. 10 each  / 10 / 20

3. 8 each / 8 / 20

-----------------

cable incline pullovers , alternating flat dumbbell press , heel touches 

1. 14 / 18 / 100

2. 12 / 16/ 100

3. 10 / 4 / 100

------------------

oustide :

20 pushup variation 

20 low reverse row 

- something cardio 

Chest, Back, Abs

warmup:  cardio
---------------
flat press drop / high cable fly / pull up / hammer strength lat pull / back extensions
1. 8, fail / 15 / 8 / 15 / 25
2. 8, fail / 15 / 8 / 15 / 25
3. 6, fail / 12 / 7 / 12 / 20
4. 6, fail / 12 / 7 / 12 / 20
5. 4, fail / 10 / 6 / 10 / 15
6. 4, fail / 10 / 6 / 10 / 15

 outside
- 20 pushups
- 12 dead bugs
- 30 shrugs

Legs , arms , abs

warmup: cardio
---------------
leg press / incline tricep extensions - cable / heavy hammer curls / crunches
1. 15 / 15 / 12 total / 35
2. 10 / 10 / 10 total / 35
3. 8 / 8 / 8 total / 35
---------------
box jumps / dips / straight bar heavy curls / russian twists
1. 25 / 15 / 8 / 30
2. 25 / 12 / 7 / 30
3. 25 / 10 / 6 / 30
----------------
outside
20 band curls
lunges
close grip pushup

Legs , Shoulders , Abs

warmup - cardio
--------------
Deck of cards - outside
- squat
- lunge in place
- military press
- curl
- toe touches x 3

Back , Chest, Abs

warmup: cardio

lat pull / flat dumbell press / plate swings
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
-------------
50 pec deck
-------------
high row / incline dbell / rope crunches
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
------------
50 shrugs

* outside
- 20 pushups
- 20 good mornings
- 50 mountain climbers

Legs, arms , abs

warmup 1: cardio
----------------
leg extensions / the line / cable cross extensions / heel touches
1. 15 / 1 down / 35 / 100
2. 8 drop 12 / 1 up / 25 / 100
3. 6 drop 10 / 1 down / 15 / 100
-----------------
leg curls / cable skulls / hammer strength curl / russian twists
1. 15 / 15 / 8 / 30 total
2. 8 drop 12 / 12 / 7 / 30 total
3. 6 drop 10 / 10 / 6 / 30 total
----------------
 outside
- 30 band curls
- 20 double kickback
- 30 airsquats
- wall hold to fail

Back , Chest , Abs

warmup: cardio
--------------
Flat press bar / flat dbell alternating / Smith straight leg - into lying pullup / hanging leg swings
1. warmup 15 / 20 / 12 / 15 / 10
2. 8 / 18 / 10 / 15 / 10
3. 8 / 18 / 10 / 15 / 10
4. 7 / 16 / 8 / 12 / 10
5. 7 / 16 / 8 / 12 / 10
6. 6 / 14 / 6 / 10 / 8


Outside x3
15 row
15 pushup decline

then one each at end of above:
30 burpee bar
down and back lunge
8 stairs

Legs, shoulders, abs

warmup: cardio
---------------
squat / clean and press / crunch plate ups
1. 10 / 10 / 15
2. 10 / 10 / 15
3. 8 / 8 / 12
4. 8 / 8 / 12
5. 8 / 8 / 12
6. 6/ 6 / 10
7. 6/ 6 / 10

outside
20 plate raises
plate hold lunge to stairs
3 up downs
20 leg swings

Back / Chest

warmup: cardio
--------------
incline smith close grip / hammer strength row / dead bugs
1. 12 / 10 / 10
2. 10 / 8 / 10
3. 8 / 12 / 10
-------------
cable mid fly / shrugs / russian twists
1. 16 / 10 / 40
2. 14 / 8 / 40
3. 12 / 6 / 40
------------
flat press holds / pullup / reverse crunches
1. 8 / 8 / 15
2. 7 / 7 / 15
3. 6 / 6 / 15

--------------
 outside
- low row / lunge to stairs / 20 pushups

Back and Chest

warmup : cardio
--------------
decline press / low t row / reverse crunches
1. 12 / 12 / 20
2. 10 / 10 / 20
3. 8 / 8 / 15
4. 6/ 6/ 15

flat press / pullups / hanging knee ups side to side
1. 8 / 8 / 20 total
2. 7 / 8 / 20 total
3. 6 / 6 / 20 total
4. 5 / 6 / 20 total

outside :
- pushup
- straight dead
- 3 up / downs

Legs, Arms, Abs

warmup : cardio
-------------
weighted lunges / heavy easy curls / wall hold curls negatives / crunches
1. 20 total / 8 / fail / 40
2. 20 total / 8 / fail / 40
3. 18 total / 7 / fail / 40
4. 18 total / 7 / fail / 40
5. 16 total / 6 / fail / 40
6. 16 total / 6 / fail / 40
7. 14 total / 5 / fail / 40

outside :
- 35 airsquat
- 35 band curls
- suicide

Chest , Triceps , Abs

warmup : cardio
--------------
hammer strength incline alternating / hammer strength dips / hanging leg holds
1. 16 total / 12 / 3
2. 14 total / 10 / 3
3. 12 total / 8 / 3

pullover to press / overhead bar extension / dead bugs /
1. 12 / 12 / 12
2. 10 / 10 / 10
3. 8 / 8 / 8

flat dumbbell / tri cable ext. / rope crunches
1. 6 / 12 / 20
2. 6 / 10 / 20
3. 6 / 8 / 20


outside
- lunge 50
- close grip pushup 25
- 4 up downs

Back, Chest, Abs - cards

warmup : cardio
------------
- flat press ( first card x2 light / second card heavy )
- lying pullup / pullup ( 6 card or lower pullup )
- flip flop foward and reverse crunch x2 the card

Legs , Shoulders, Abs

warmup: cardio
----------------
leg press / leg curl / clean and press / side dumbell raises / hanging leg swings
1. 10 / 10 / 8 / 7 each side / 10
2. 8 / 10 / 8 / 7 each side / 10
3. 6 / 8 / 6 / 6 each side / 10
4. 6 / 8 / 6 / 6 each side / 10
5. 8 / 6 / 4 / 5 each side / 10
6. 10 / 6 / 4 / 5 each side / 10

outside:
- 1 min wall hold
- lunge to stairs
- 3 up downs

back , biceps, abs

warmup: cardio
------------
low row drops / heavy hammer dbell / crunches
1. 6, 8 / 12 total / 50
2. 5, 7 / 10 total / 50
3. 4, 6 / 8 total / 50

shrugs / heavy straight bar curl  / weighted back extension
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

hammer strength lat pull / hammer preacher / dead bugs
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

outside:
- 10 straight leg dead
- 6 curls
- 3 up downs

Triceps, Chest , Abs

warmup: cardio
--------------
hammer wide chest / kickbacks / plate crunches
1. 8 / 8 each / 20
2. 7 / 7 each / 20
3. 6 / 6 each / 20
-------------
flat smith / cable tri extension / rope crunches
1. 8 / 12 / 20
2. 7 / 10 / 20
3. 6 / 8 / 20
------------
decline / weighted dips / reverse crunch
1. 8 / 10 / 15
2. 7 / 8 / 15
3. 6 / 6 / 15

outside:
- 35 airsquats
- 15 close grip pushup
- 1 sprint

Chest, triceps, abs

warmup: cardio 

---------------

flat dumbell to light hammer flat / tri cable cross / hanging leg swings 

1. 8 - 20 / 20 / 12

2. 6 - 15 / 18 / 12

3. 5 - 12 / 15 / 10 

4. 4 - 10 / 12 / 10

smith incline 2 sec hold top & bottom / skullcrusher drops / leg holds 

1. 10 / 10, 12 / fail 

2. 8 / 8, 10 / fail 

3. 6 / 6, 8 / fail 

4. 4 / 4, 6 / fail 

outside:

12 pushups , 15 double kick back , 50 no weight russian twists 

Legs, Shoulders, Abs

warmup: cardio
------------------
100 box step ups
100 military alternating dumbbell
200 leg swings
150 leg press
100 plate raises
200 crunches

Outside
12 straight leg to press bar
15 pushup
35 mountain climbers

Back , Biceps , Abs

warmup : cardio

30 close grip side to side pullups
75 band curls (varying grips)
50 reverse crunches
25 each arm t-rows
30 total heavy dbell curls
50 russian twists
25 wide grip pullups

routine
- 45 sec sprint
- 8 curls 2 negative cable
- 20 rope crunches
- 15 shrugs dbell

Chest , Triceps , Abs

warmup: cardio
----------------
2 drop sets flat smith press
100 hammer strength dips
75 plate crunch ups
32 heavy decline press
100 incline cable extensions
40 dead bugs
-----------------
outside
- 20 closegrip push-up
- 4 up downs
- 35 toe touches

Legs , Shoulders, Abs

warmup: cardio
--------------
100 leg extensions
30 heavy free squats
60 total rock stars
75 reverse crunches

outside
clean and press 10
30 lunge left / right / squat
50 leg swings

Back, Biceps, abs

warmup : cardio
----------------
50 each arm high single row
3 21's
300 heel touches  
50 each arm hammer strength lat pull
25 each arm heavy hammer curls
75 plate crunch ups
----------------
outside
20 deads
10 curls
3 up / downs

Chest, Abs, Triceps

warmup: cardio
---------------
75 low to highs total
100 tricep extensions
75 rope crunches

flat press holds , dip holds, hanging leg holds
 6-8 2 sec hold top and bottom  X 6

100 hammer strength incline press alternating
100 cable skulls
300 crunches

Misc.

warmup : cardio
-------------------
100 shrugs
2 down the lines
100 plate swings

50 squats
100 plate head rounds
40 hanging leg swings

12 preacher curl negatives
12 wall holds
12 ab leg holds

Chest and Triceps

warmup : cardio
----------------
deck of cards - split pack 3 ways

Split 1 : Pushups
- decline
- ball side to side x 2
- close

Split 2 : Abs
- dead bugs
- heel touches x 3
- crunches x 2 left & right

Split 3 :
- dips x 2
- double kickbacks x 2

Legs, Biceps , abs

warmup : cardio
--------------
150 leg press
100 incline dbell curls (alternating)
200 toe touches

200 lunges
100 straight bar curls
1 min plank holds

400 calf raises

Back, Shoulders, Abs

warmup: cardio
--------------
- 100 total alternating behind the neck hammer strength
- 50 each arm hammer strength rows
- 200 russian twists

- lat pulls
1. 25 regular
2. 25 reverse
3. 25 close forward
4. 25 wide
- 75 standing dbell military
- 100 crunches

- 100 cable row deads
- 100 total plank reaches

Chest, Triceps, Abs

Warmup: cardio
---------------
- 80 incline alternating dbell press
- 75 incline cable tricep extension
- 75 plate crunches
- 100 reverse grip smith press
- 30 weighted dips
- 100 reverse crunches
- 24 wide chest hammer
- 75 double kickbacks
- 50 heavy rope crunches

Chest / Triceps

warmup : 

- 75 tri cable crosses

- 75 mid fly 

-------------------

- 200 cable skulls 

- 200 flat press smith 

Triceps / Chest

warmup : cardio
-----------------
12 to 8's tri routine
- forward
- side
- reverse
----------------
100 flat press machine alternating
----------------
100 tri cable cross
----------------
100 pec dec

Misc

Cardio : warmup
-------------
- 100 single arm tri extensions (each arm)
Outside :
- 15 straight leg dead
- 15 side dbell raises
- 30 low to high
-cycle
       *1 min wall hold
       *1 suicide
       *1 min jump rope

Back, Shoulders, Abs

warmup: cardio
--------------
75 mid cable row (light)
50 behind the neck alternating hammer strength shoulders (heavy)
100 Bar side to sides
16 close grip lat pull negatives
16 clean and press
40 GSP's
-----------------
outside
handstand pushup (6) or military dbell (12)
farmers walk
sprint
bench holds

Chest, Legs, and Abs

warmup: cardio
-------------
- flat press drops 3 times through
- squat drops 3 times through
* ab wheel while waiting
* plate twists
----------------
outside
lunge to stairs
3 updowns
15 decline pushups

Deck of Cards

Cardio: warmup 

--------------

Deck of Cards

- push up ( on dbells )

- low dbell row 

- shoulder down / up each arm 

- swings each arm 

- 2 stair up downs 

- 20 leg swings

Chest, Legs , Abs

warm-up : cardio
---------------
100 peck deck
50 single leg - leg press
50 dead bugs
----------------
100 alternating hammer dbell press
50 each leg - leg extension
100 side to side leg swings bracing free bar
----------------
outside
- 20 low to highs
- 15 band incline flys
- 30 airsquats

Arms and Abs

warmup :cardio
-------------
50 hammer curl bar (heavy)
100 tri cable crosses (light)
150 toe touches
-------------
100 low cable far back curls (light)
50 hammer strength dips (heavy)
30 full leg swing feet to hands
--------------
outside
- 30 dbell curls
- 20 double kickbacks
- 3 negs
- 15 dips
- 50 mountain climbers

Legs, Chest, Abs

warmup: cardio
-------------
50 dumbell incline press
50 leg press / 100 calf raises ( set of 10 then set of 20 )
100 rope crunches
75 smith close grip press (3 sets of 25)
40 straight leg deads
100 hanging knee crunches side to side
50 decline wide press
--------------
outside : lunge , squat  30 times (right step, left step, squat = 3 reps ) then 20 pushups ..... and on and on

Biceps, Triceps, Abs

warmup: cardio
-----------
100 cable incline tricep extensions
2 up the lines
100 cable skullcrushers
2 down the lines
200 crunches
-----------
Outside
- 12 overhead extensions
- 10 curls + 3 negatives
- 40 russian twists
 * the rest of time

Back , Shoulder, abs

warmup: cardio
-------------------
40 lat pulldowns ( 5 sets of 8 )
80 rock stars ( 5 sets of 8 on each side)
100 plate crunches ( 5 sets of 20 )
-------------------
outside:
5-8 handstand pushups
20 shrugs
20 plate swings
50 mountain climbers
* rest of time

Arms - Deck of Cards

warmup : cardio
-------------
Deck of Cards :
- heavy straight bar curl
- dips x 2
- light dbell curls x2
- double kickbacks x 2
- 50 mountain climbers
----------------
2 preacher negatives
10 slow tri cable extension
- remainder of time if any

Chest and Legs

warmup : cardio
-------------
50 wide chest hammer strength
50 leg press
100 reverse crunch Russian twists
50 incline hammer strength
50 leg curls
50 hanging leg swings
50 pec dec
50 leg extensions
50 double crunch machine

* 400 calf raises

Back, Shoulders, abs

warmup: cardio
-----------------
* use moderately heavy weight

50 close grip lat pull
50 shoulder cable crosses
50 plate crunch ups
50 wide grips seated cable row
50 hand stand pushups or military bar press
50 reverse crunches
50 each arm single high incline cable row
50 clean and press
50 dead bugs

outside:
20 plate raise
15 pushup to arm stretch
50 mountain climbers
15 burpees

x3-5 depending on time

Legs, Chest, Abs

warmup: cardio
---------------
Do the next routine on the list after last week. track your rep count per exercise using the same weight throughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

30 min 

Outside: 
30 pushups 
3 stair up downs 
50 air squats 
x3 

Biceps , Triceps , Abs

warmup: cardio
-------------
100 straight bar curl
100 cable skull crushers
100 machine double crunch
75 seated incline curl dbell
75 tri cable cross
75 rope crunches
50 hammer strength curls
50 weighted dips
50 plate crunch ups

* outside
20 close grip pushups
25 band curls
5 up downs

x3

Legs, Chest, Abs

warmup : cardio
---------------
choose one routine. track your rep count per exercise using the same weight thoughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

Back, Shoulders , Biceps , Abs

warmup: cardio
----------------
Pullups, handstands pushups, band curls, back extensions, crunches
1. 10, 10, 35, 30, 30
2. 10, 10, 35, 30, 30
3. 8, 8, 30, 25, 25
4. 8, 8, 30, 25, 25
------------------
Lying pullups , leg swings lying, shrugs, heavy easy curl, front plate raises
1. 12, 50 total, 35, 8, 12
2. 12, 50 total, 35, 8, 12
3. 10, 40 total, 30, 6, 10
4. 10, 40 total, 30, 6, 10
------------------
outside
- 15 plate down ups ,  sprint to end , 20 side band raises, 3 up downs

Chest , legs, triceps

warmup: cardio

decline press, straight leg dead , dips , reverse crunches
1. warmup ( light weight, rep out )
2. 10, 12, 15, 20
3. 8, 10, 12 , 20
4. 6, 8, 10, 20
5. 4, 6, 8, 20

flat press, smith lunge, hammer dip machine , hanging leg swings
1. warmup ( light weight, rep out )
2. 10, 10 each, 15, 12
3. 8, 9 each, 12, 12
4. 6, 8 each, 10, 12
5. 4, 7 each, 8, 12

outside
25 air squat
run to fence
20 pushups
3 up downs on stairs

x 3

Deck of Cards

warmup: cardio
--------------
Deck of cards :
- 2 x dumbbell low to high
- each arm dumbbell curl
- 2 x air squats
- 2 x Push up to stretch
- 2x lunges

* every three ,one mine plank hold

Deck of Cards

warmup: cardio
-----------------
deck of cards:
- dumbbell down to press each arm
- low dbell rows
- double kickbacks
- upright rows
- x3 mountain climbers
- GSP's

* every third round one min plank hold

Legs , Chest , Triceps, abs

warmup: cardio
--------------
leg press , dead lifts, flat dumbbell press drops, bench dead bugs , dips

8 , 8 , 6 drop 20 , 10, 12

* as many times through as possible

Back , Shoulders, Biceps , Abs

warmup: cardio
-------------
seated shrugs , military press, reverse fly , seated dbell curls , seated plate swings
1. 12, 10 , 15 , 20 total , 20 total
2. 12, 10 , 15 , 20 total , 20 total
3. 10, 8 , 12 , 18 total , 20 total
4. 10, 8 , 12 , 18 total , 20 total
5. 8, 6 , 10 , 16 total , 20 total
---------------
t- row , rock stars , heavy easy curl , hanging leg swings
1. 10, 10 each , 8, 12
2. 8, 9 each , 7, 12
3. 8, 8 each , 6, 10
4. 6, 7 each , 5, 10
5. 6, 6 each , 4, 8

Legs , Chest , Triceps

warmup 1: 5 min cardio
-------------------
warmup 2:
- 100 total low to high
- 120 total single tri cable extension
- 150 air squats
------------------
squat , press , skull
1. 8, 8, 20
2. 8, 8, 18
3. 8, 8, 16
4. 6, 6, 14
5. 6, 6, 12
6. 20, 20, 10

Back and Bi's

warmup: 5min cardio
---------------
75 each arm - low row cable pull
75 each arm - low bicep curl
150 russian twists
------------
75 each arm - mid cable row
75 each arm - mid cable bicep curl
150 crunches
-----------
100 each arm - single arm lat pull
100 each arm - high bicep curl
100 rope crunches

Chest & Tris

warmup: 5 min cardio
-------------
100 high cable tri crosses
100 high cable flys
100 plate twists
-------------
100 smith incline press
100 reverse crunches
100 dips
-------------
100 alternating flat press
100 cable skulls
100 leg swings

Deck of Cards - outside

warmup: cardio 

---------------

deck of cards 

- dbell row , pushup position(each arm) 

- pushups x 2 

- swings 

- curls (each arm)

- dead bugs 

* after three full times through one large set of mountain climbers 

Chest , Legs , Abs

warmup: cardio
--------------
1500 reps 
- 500 flat press
- 500 air squat
- 500 toe touches

Back Shoulders Abs

warmup: cardio
-----------
* Do a light set followed by a heavier set
* pick one from below
Routine A:
150 each arm - Hammer strength lat pull alternating
300 curl to press dumbbells
300 reverse crunches

Routine B:
300 High incline row
200 each side - left and right dumbell down ups
300 crunches

* suicide outside

Hams and Chest

warmup : 5 min cardio
----------------
hack squat smith / wide chest hammer / Russian twists
1. 20 / 14 / 30
2. 12 / 10 / 30
3. 8 / 8 / 30
----------------
incline dumbbell press / curls leg drops / Flat alternating press / leg holds
1. 10 / 8, 12 / 16 / fail
2. 8 / 6, 10 / 14 / fail
3. 6 / 6, 8 / 12 / fail
4. 10 / 10, 14 / 20 / fail
5. 12 / 12, 14 / 24 / fail

Deck of cards

warmup: cardio
--------------
push upx 2
dumbbell row
dumbbell dead x 2
dumbbell curl
dumbbell dead bugs

Back and Shoulders

warmup : cardio 5 min
------------------
200 lying smith pull up
300 shrugs
200 standing military dumbbell
300 crunches

Back, Shoulders , Abs

warmup : cardio 5 min
-----------------
- 75 single arm rows
- 75 clean and press
- 200 russian twists
-----------------
- 50 close grip lat pull
- 75 plate raises
- 75 lat crunches
- 50 wide lat pull
- 75 seated reverse fly
- 200 ankle touches

Hams , Calves , Chest, Abs

warmup : 5min cardio
----------------
Flat press 8-10
Straight leg dead 8-10
Standing calf raise 15 - 20
reverse crunch 20
x 6
----------------
Smith incline 12-15
Leg curls 12-15
Seated calf extensions 30
ab wheel 10
x 6
-----------------

Chest , Tri's

warmup: 5min cardio
--------------
single cable tri routine: 12-7s
- front extension
- side extension
- overhead
* 30 pushups at the end of each set varying hand location
* 30 leg swings after pushups
----------------
200 pec dec
100 double kickbacks
75 dead bugs on bench
------------------
100 cable skulls
100 incline flys
200 russian twists

Legs , Triceps , Abs

warmup: 5 min cardio
----------------
- 100 hammer strenth dips
- 5 sets of 8 smith squats
- 150 reverse crunches
-----------------
- 100 cable skullcrushers
- 2 weighted lunges
- 2 times free weighted lunges
- 100 rope crunches
-----------------
- 50 heavy leg curls
- 35 hanging leg swings
- 75 cable crosses

Chest , Biceps, Abs

Warmup: 5min cardio
------------------
8 Flat press
12 incline push ups
6 easy bar heavy curls
20 dumbbell curls
10 dead bugs
40 Russian twists

* as many times through

Chest and Triceps

warmup : cardio
----------------
100 decline press
100 cross tri cable extensions
100 reverse crunches
100 smith incline press
100 cable skullcrushers
50 ab roller
100 pec dec
50 overhead tri extension
200 crunches

Back and Shoulders

warmup: cardio
--------------
100 Hammer strength lat put alternating
100 Behind the neck alternating shoulder press
50 alternating heavy arm curls
100 rope crunches
---------------
80 alternating cable lat pulls
40 dumbbell side raises
40 dumbbell front raises
100 rope curls
200 back extensions

warmup : cardio
--------------
Routine 1 :
12 straight leg dead
lunge down and back
incline seated tri extensions 20
flat skullcrusher cables 12
dead bugs 15

Routine 2 :
squat 10
tri kick back 8 each
dips 20
30 russian twists

Legs / Triceps / abs

warm up  : cardio
--------------
100 leg extensions
100 double kick back
100 plate swings
--------------
smith hack squat / hammer strength dips / ab roller
1. 25 / 20 / 8
2. 20 / 25 / 10
3. 18 / 12 / 10
4. 15 / 10 / 12
--------------
75 leg curls
150 tricep cable extensions
125 reverse ab crunches

* lunge outside remainder

Back / Shoulder / Abs

warmup 1 : cardio
--------------
warmup 2 : 250 smith shrugs
--------------
wide grip row / clean & press / rope crunches
1. 10 / 15 / 30
2. 12 / 12 / 25
3. 15 / 10 / 20
--------------
incline row close grip / plate raises / gsps
1. 15 / 12 / 12
2. 12 / 12 / 12
3. 10 / 12 / 12
---------------
lat pull / seated reverse row / russian twists
1. close 10 / 15 / 30
2. close reverse 10 / 12 / 30
3. mid 8 / 12 / 30
4. wide 8 / 10 / 30
5. wide 6 / 10 / 30

Chest / Biceps / Abs

warmup: cardio
-------------
- 12 flat press
- 10 high incline press
- 10 high incline flys
- 20 total alternating incline curls
- 8 heavy straight bar curl
- 12 dead bugs

* one hour

Back and Biceps

warmup: cardio
-------------
* go for an hour
- 12 low t-rows
-  8 curls heavy / 25 band curls
- 10 straight leg deads
- 15 shrugs
-  8 curls heavy / 25 band curls
- 35 bench crunches

legs and shoulders

warmup: cardio
---------------
- 100 shoulder cable cross
- 75 russian twists
- 200 leg press calf raises
- 75 russian twists
- 200 light leg press
- 75 russian twists
- 80 handstand push ups
- 75 russian twists

Misc.

warmup : cardio
-----------
75 tri cable crosses
60 heavy hammer curls
75 plate twists
--------------
150 leg extensions
75 leg curls
75 hanging leg swings
---------------
10 flat press
12 skulls
12 easy curls
20 russian twists
*3-4 times through

Misc.

warmup : cardio
---------------
- 100 swings
- 100 mid cable row
- 200 reverse crunch
- 200 back extensions
- 100 rock stars
- 100 plate raises

Misc.

warmup: 5min cardio
----------------
flys
75 low
- 30 crunches
75 med
- 30 crunches
75 high
- 30 crunches
--------------------
down the line
- 15 dead bugs
skull crusher drops 10 x 3
- 15 dead bugs
down the line
- 15 dead bugs
skull crusher drops  10 x 3
----------------------
15 swings
15 extensions
15 high curl
20 cable crunches
x 3

Deck

warmup : cardio
---------------
- Triple pushup
- Straight dead
- Low Row
- Dead bug

Legs and Back

warmup: cardio
-------------
250 leg extensions
250 leg curls
200 crunches
300 low smith rows reverse grip

Shoulder Triceps

warmup: cardio
----------------
100 seated reverse flys
100 double kick backs
100 dead bugs
100 alternating behind the neck press
12 - 8's single tris
60 GSP's
60 plate raises

Back and Shoulders

warmup: cardio
---------------
200 t rows
100 military press
200 rope crunches
----------------
band routine 12 - 8's
- front
- mid
- side
- mid row
* 40 crunches in between

Legs and Biceps

warmup : cardio
----------------
- 2 down the line dbell curls
- 100 straight leg deads
- 100 reverse crunch
- 3 straight bar drops
- 200 box jumps
Outside
- plank hold
- 40 lunges

- plank hold
- 40 lunges

- plank hold
- 40 lunges

*till end time

Chest and Triceps

warmup: cardio
-------------
150 flys
------------
sets of 8 - 12
- dips
- dumbell press
- dead bugs
---------------
suicides / pushups

Legs and Triceps

warmup: cardio 

----------------

200 cable skulls 

200 leg curls 

200 cable incline pushdowns

200 leg extensions

300 crunches 

Back and Shoulder

warmup: cardio
--------------
100 heavy shrugs
front dbell raises 50 each
50 ab rollers
50 pull ups
100 standing plate twists
65 hand stand pushups
100 back extensions
50 each arm rock stars
200 mountain climbers

Back / Misc

warm-up: 5 min cardio
--------------
Lat pull / mid flys / rope crunches
1. 20 / 10 / 20
2. 18 / 12 / 20
3. 15 / 15 / 20
4. 12 / 18 / 20
5. 10 / 20 / 20
----------------
incline pull / high fly / dead bug
1. 10 / 20 / 15
2. 12 / 18 / 15
3. 15 / 15 / 15
4. 18 / 12 / 15
5. 20 / 10 / 15

Legs and Triceps

warmup 1: 5 min cardio
-----------------
- 100 air squats
- 75 cable tri extensions
- 75 single leg , leg press each leg
- 200 light skullcrushers
- 100 leg curls
- 75 close grip smith press
- 100 leg extensions

Back and Shoulders

warmup: 5min cardio

Deck of cards:
- low reverse grip row
- clean and press
- straight leg dead
- 20 crunches or 10 ab rolls

Legs and Bicps

warmup: 5 min cardio
-----------------
150 squats
200 high cable curls
300 box jumps
200 hammer d-bell curls
200 bench crunches

Chest and Triceps

warmup 1 : 5min cardio
-------------------
warmup 2 : incline smith 75 / 50 tri cable crosses
-------------------
- 80 flat dumbell press ( 8 sets of 10 )

- 96 pec dec ( 8 sets of 12 )

- 96 lying cable skulls

- 40 ab roller ( 4 sets of 10 )

- 100 reverse crunches

- 64 hammer strength dips ( 8 sets of 8 )

Legs and Tricep

warmup: 5 min cardio
-------------
Outside
- 20 dumbell kickbacks
- weighted lunge squat (bar)
- 50 dips

Back and Shoulder

warmup: 5min cardio
----------------
75 mid cable row
50 low cable crosses
100 crunches
50 platform straight leg deads
50 each arm rockstars
75 reverse crunches
50 platform reg deads
50 plate raise to press
50 hanging leg ups

Legs and Bi's

warmup : 5min cardio
-----------------
50 leg curls
75 low cable curls
------------------
400 leg press
300 easy curls
150 dead bugs

chest & tris

warmup: 5min cardio
-------------------
deck of cards ( 3 routines )

first :
- flys x 2
- cable tri extensions x 2
- russian twists x 2

second :
- flat bench
- dips
- bench crunches x 2

third :
- incline dbell
- skullcrushers x 2
- ab roller x 2

Back and arms

warmup : 5min
---------------
wide row / wide grip curl / rope crunches
1. 12 / 10 / 20
2. 10 / 12 / 20
3. 8 / 8  / 20

bent over row / dips / dead bugs
1. 10 each  / 30 / 10 heavy
2. 8 each  / 30 / 10 heavy
3. 6 each  / 30 / 10 heavy

close grip smith / reverse smith / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 30
3. 8 / 8 / 30

hammer strength lat pull / hammer preacher / mountain climbers
1. 12 / 18 / 50
2. 10 / 20 / 50
3. 8 / 25 / 50

Legs and Shoulders

warmup: 5min cardio
---------------
100 leg extensions
100 shoulder cable crosses
-----------------
outside:
15 weighted squats
15 bar military press
lunge to end of court
100 jump ropes
50 plate twists
lunge back
full sprint 2 courts and back

Back and Chest

warmup: 5min cardio
--------------------
75 decline pushups
75 low cable rows
-------------------
x4
8 flat dumbell press
12 shrugs
1 farmers walk
10 ab rolls or 30 crunches
-------------
x4
16 hammer strength wide chest alternating
30 shrugs
15 lying pullups
 10 ab rolls or 30 crunches
---------------
75 pec dec
100 lat pulldown

Misc

warmup: 5min cardio
-------------------
deck of cards:
pushups x3 - high / mid / low
low fly dumbells
kettlebell lunges
ab roller or deadbugs

Legs and shoulders

warmup 1 : 5 min cardio
-------------------
warmup 2 : 75 leg extension / 50 light smith military
-------------------
routine :
6-8 squats
12 air squats
20 reverse crunches
8-10 upside down wall pushups
12 plate raises

Chest and Back

warmup: 5min cardio
--------------
8 smith incline
16 pushups
24 low to highs
32 toe touches
* 5 times
---------------
8 lat pulls
16 high row
24 low straight bar row
32 crunches
* 5 times

Arms

warmup: 5min cardio 

---------------

100 cable skulls 

100 band curls 

100 seated leg swings 

------------

100 back extensions to dumbell kickbacks

2 down the lines starting 40lbs 

75 hanging side to side knee ups 

-------------

16 heavy straight bar curls ( sets of 4 - 6 )

16 heavy weighted dips ( sets of 4 - 6 )

12 hanging leg up negatives ( sets of 3-4 )

Misc

warmup : 5min cardio
-------------------
deck of cards: 
straight leg deads (dumbell)
down / ups shoulders (dumbell)
heavy hammer curls (dumbell)
2x pushups

Legs and shoulders

warmup: 5min cardio
---------------
150 squats
100 alternating hammer behind the neck
100 russian twists 25 lbs
75 smith weighted lunges each leg
25 shoulder raises each arm
- front
- mid
- side
100 russian twists 25 lbs

Back and Chest

warmup : 5min cardio
--------------
75 each arm , single arm rows
100 push / 100 high cable fly
100 reverse crunches
75 pullover to press - dumbbell
100 total alternating incline hammer strength
50 rope crunches
--------------
4 flat press
4 pull ups
4 hanging swings

till finish

Legs and Triceps

warmup : 5min cardio
----------------
- 25 air squats
- weighted lunge down and back
- 30 hammer strength dips
- 15 skull crushers
- 30 ball knee ups
- plank hold fail

Misc - deck of cards

warmup: 5min cardio
----------------

- curl
- low row under grip
- shoulder press
- 2x close grip pushup
- deadbugs

Legs and Shoulders

warmup: 5min cardio
-------------
50 each leg - single leg, leg curls
50 each arm - dumbell side raises ( behind back )
100 russian twists
--------------
50 each leg - single leg , leg press
50 each arm - dumbbell front raises
200 heel touches
---------------
50 each leg , single leg leg extensions
75 light clean and press
75 cable crunches

back and chest

warmup: 5min cardio
--------------
dead lifts  100 @ 135lbs
decline press 100 (sets of 15-20)
crunches 100
smith shrugs 50 ( heavy sets 6-8 )
hammer strength incline press 75 ( 10-12 reps per set)
incline cable row row 75 ( 10-12 reps per set)
crunches 100
flat dumbell press 20 reps ( 4-6 reps per set )

Back and Chest

warmup: 5 min cardio
----------------
150 lying pullups
75 single arm t rows
200 pec dec / 100 decline pushup
100 low to highs
200 crunches
---------------
50 smith heavy presses

Legs and shoulders

warmup: 5min cardio
----------------
300 leg extensions
200 leg press
100 military dumbell presses
200 arnold presses
300 reverse crunches

Back and Chest

warmup : 5 min
------------
hammer strength row 10
flat bench 8
push up 8
pull up 4
push up 8
pull up 4
push up 8
pull up 4
leg swings 12

Arms and shoulders

warmup: 5min cardio
-----------------
- bands curls 150
- 35 lb plate raises 75
- tri cable crosses 100
- 100 plate swings

- 40 total heavy hammer curls 

- 75 skull crushers 

- 100 dumbell side raises 

- 100 russian twists

- 100 reverse band curls 

- 150 dips 

- ab holds 10

Back and Chest

warmup: 5min cardio 

--------------

Flat dumbbells heavy into light flys , lat pulldowns , cable crunches 

1. 10 , 20 , 12 , 25

2. 8 , 18 , 10 , 25

3. 8 , 15 , 10 , 25

4. 6 , 12 , 8 , 25

5. 6 , 12 , 8 , 25

------------

Incline dumbbells heavy into flys , lat pulldowns, heel touches 

1. 10 , 20 , 12 , 60

2. 8 , 18 , 10 , 60

3. 8 , 15 , 10 , 60

4. 6 , 12 , 8 , 60

5. 6 , 12 , 8 , 60

Back and Chest

warmup: 5min cardio
-------------
deck of cards:
- low reverse grip row
- triple push-up
- straight leg dead

arms and shoulders

warmup: 5min cardio
---------------
75 shoulder cable cross
75 tri cable cross
50 each arm preacher dumbell curls
50 deadbugs
35 hand stand pushups
35 weighted dips
35 heavy straight bar curls
75 reverse crunches
60 total alternating hammer strength behind the neck
50 overhead standing tricep extensions
50 high cable curls
100 ball in and outs

legs and triceps

warmup: 5min cardio
-----------------
outside dbell lunge - 25 kickbacks at end and middle of tennis court

chest and back

warmup: 5min
---------------
flat bench fail + 2
incline fly dumbells 15
gsps 20
hammer strength lat pull drops 6, 8 , 10

arms & shoulders

warmup: cardio 5min
------------------
100 clean and press
200 dips
100 rope curls
200 cable crunches
75 plate raises
100 skull crushers
100 low cable curls

Chest and Back

warmup: 5min cardio
--------------
heavy flat bench 6 reps
smith high incline 12
heavy shrugs 10
dead bugs 12

Legs and shoulders

warmup : 5min cardio
--------------
300 leg press
300 rock stars
400 reverse crunches

- calf raises as resting

Chest and Back

warmup: 5min cardio
--------------
Deck of cards
- push ups
- low row
- straight leg deads

*crunches 20 - every three cards

chest, abs, arms

warmup: 5min cardio
--------------
- incline bar drops 4 sets
- decline press 50 * sets of 8-10
- 135 lb swings  200
- skullcrushers 75 high, 75 med, 75 low

Legs and Shoulders

warmup: 5 min cardio
--------------
squat / box jump / crunches / handstand pushup / plate raises
1. 6 - 25 - 30 - 8 - 15
2. 6 - 25 - 30 - 10 - 12
3. 6 - 25 - 30 - 10 - 12
4. 6 - 25 - 30 - 8 - 15
---------------
single leg squat / leg curl / plate twists / arnold drops
1. 8 each - 20 - 20 - 8, 10
2. 8 each - 18 - 20 - 8, 10
3. 8 each - 15 - 20 - 6, 8
4. 8 each - 12 - 20 - 6, 8

Legs and Triceps

warmup: 5 min cardio
--------------
lunge to squats - down and back
dips - 25
overhead cable extension  - 25
exercise ball pull ins - 35

Arms

warmup: 5min cardio
----------------
- 100 tri cable cross
- down the line dbells
- 50 each side standing crunches
- 100 skullcrusher to press
- 75 double cable behind the back curls
- 100 plate swings
- 100 overhead cable extensions
- 75 rope curls
- 5 leg holds

Chest and Back

warmup: 5min cardio
-------------
flat bench - 6
decline pushup - 10
hanging leg ups - 12
smith low row - 8
shrugs - 10

* As many times through in an hour

Legs and arms

Warmup:  5min cardio
-------------
- 75 close grip pushups
- 100 weighted step ups total
- 75 easy curls
- 100 russian twists
- 200 leg press
- 75 dips
- 100 reverse crunch
- 75 leg curls
- 100 high curls

Chest and Back

warmup: cardio 5min
-------------------
- wide chest hammer strength 100 ( sets of 20 -25)
- mid row hammer strength alternating 100 ( sets of 20 -25)
- rope crunches 100
- dumbell press 40 ( sets of 6-8 )
- close grip lat pull 40 ( sets of 6-8 )
- 200 heel touches
- smith reverse incline press 75 ( sets of 10-12 )
- incline wide grips rows 75 ( sets of 10-12 )
- 50 hanging leg swings

Misc

warmup: 5min cardio
----------------
Deck of cards
- Kettle bell swings ( left and right arm )
- Pushup ( left and right forward )
- weighted dead bugs

Arms,Shoulders,Legs

warmup: 5min cardio

--------------

* every time you need a break 15 air squats 

- 100 alternating hammer strength behind the neck 

- 125 tri cable crosses 

- 100 hammer strength preacher curls 

- 250 reverse crunches 

- 125 upright rows 

- 120 skullcrushers ( 40 reg, 40 high, 40 low )

- 150 reverse dumbbell curls

Chest Back

warmup: 5min cardio
-------------
- flat bench 6
- decline press 12
- low cable flys 24
- side to side crunches 50
- pullup 8
- lying pullup 16
- t row 30

Legs and shoulders

warmup : 5min cardio
-----------------
- 100 leg extensions
- 75 dbell side raises
- 50 dead bugs light
- 100 squats
- 75 handstand pushups
- 25 dead bugs heavy
- 75 smith lunge each leg
- 75 each arm dbell snatch press
- 50 dead bugs light

Chest and Back

warmup: 5min cardio
--------------
100 smith shrugs
200 alternating dumbbell press
150 weighted russian twists
50 incline smith ( sets of 8 - 10 )
100 reverse grip smith row
50 GSPs
50 lat pulls (sets of 8 - 10 changing grip each set)
100 decline pushups
50 weighted dead bugs

Flys, Bi's and Abs

warmup: 5min cardio
---------------
Flat dumbbell flys twisting grip into seated curls / hanging leg swings
1.15 , 20 / 15
2. 12 , 15 / 15
3. 10 , 12 / 15
---------------
Incline dbell flys into incline curls / heel touches

1.15 , 20 / 50
2. 12 , 15 / 50
3. 10 , 12 / 50

----------------
low to high cable flys into cable curls / rope crunches
1. 20 , 20 / 20
2. 15 , 15 / 20
3. 12 , 12 / 20
----------------
pullover to press / preacher negatives / toe touches
1. 12 / 3 / 30
2. 10 / 3 / 30
3. 8 / 3 / 30
----------------
75 pec dec

Leg and Shoulder

warmup: 5min cardio
-------------
75 cable crosses high
125 smith squat to press
100 dead bugs
75 cable crosses low
100 overhead plate lunges to press
150 double crunches

Back and Chest

warmup: 5 min cardio
-------------
smith flat / reverse grip rows / gsp's
1. 20 / 18  / 15
2. 15 / 15 / 15
3. 10 / 12 / 15
4. 8 / 10 / 15
--------------
incline smith / hammer strength lat pulls ( alt ) / crunches
1. 12 / 18 / 50
2. 10 / 16 / 50
3. 10 / 14 / 50
4. 8 / 12 / 50
--------------
dumbell flys into seated shrugs into leg holds
1. 15 / 12 / fail
2. 12 / 10 / fail
3. 10 / 8 / fail