Legs and Back

warmup: cardio
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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
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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 )