Legs and Triceps

warmup : 5min cardio
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- 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
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- curl
- low row under grip
- shoulder press
- 2x close grip pushup
- deadbugs

Legs and Shoulders

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

back and chest

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

Legs and shoulders

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

Back and Chest

warmup : 5 min
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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
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- 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 

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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

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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
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deck of cards:
- low reverse grip row
- triple push-up
- straight leg dead

arms and shoulders

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

chest and back

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