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