Chest and Triceps

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

warmup : cardio
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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
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100 leg extensions
100 double kick back
100 plate swings
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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
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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
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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