Legs and Tricep

warmup: 5 min cardio
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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 

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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