Deck of Cards - outside

warmup: cardio 

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deck of cards 

- dbell row , pushup position(each arm) 

- pushups x 2 

- swings 

- curls (each arm)

- dead bugs 

* after three full times through one large set of mountain climbers 

Chest , Legs , Abs

warmup: cardio
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1500 reps 
- 500 flat press
- 500 air squat
- 500 toe touches

Back Shoulders Abs

warmup: cardio
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* Do a light set followed by a heavier set
* pick one from below
Routine A:
150 each arm - Hammer strength lat pull alternating
300 curl to press dumbbells
300 reverse crunches

Routine B:
300 High incline row
200 each side - left and right dumbell down ups
300 crunches

* suicide outside

Hams and Chest

warmup : 5 min cardio
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hack squat smith / wide chest hammer / Russian twists
1. 20 / 14 / 30
2. 12 / 10 / 30
3. 8 / 8 / 30
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incline dumbbell press / curls leg drops / Flat alternating press / leg holds
1. 10 / 8, 12 / 16 / fail
2. 8 / 6, 10 / 14 / fail
3. 6 / 6, 8 / 12 / fail
4. 10 / 10, 14 / 20 / fail
5. 12 / 12, 14 / 24 / fail

Deck of cards

warmup: cardio
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push upx 2
dumbbell row
dumbbell dead x 2
dumbbell curl
dumbbell dead bugs

Back and Shoulders

warmup : cardio 5 min
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200 lying smith pull up
300 shrugs
200 standing military dumbbell
300 crunches

Back, Shoulders , Abs

warmup : cardio 5 min
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- 75 single arm rows
- 75 clean and press
- 200 russian twists
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- 50 close grip lat pull
- 75 plate raises
- 75 lat crunches
- 50 wide lat pull
- 75 seated reverse fly
- 200 ankle touches

Hams , Calves , Chest, Abs

warmup : 5min cardio
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Flat press 8-10
Straight leg dead 8-10
Standing calf raise 15 - 20
reverse crunch 20
x 6
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Smith incline 12-15
Leg curls 12-15
Seated calf extensions 30
ab wheel 10
x 6
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Chest , Tri's

warmup: 5min cardio
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single cable tri routine: 12-7s
- front extension
- side extension
- overhead
* 30 pushups at the end of each set varying hand location
* 30 leg swings after pushups
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200 pec dec
100 double kickbacks
75 dead bugs on bench
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100 cable skulls
100 incline flys
200 russian twists

Legs , Triceps , Abs

warmup: 5 min cardio
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- 100 hammer strenth dips
- 5 sets of 8 smith squats
- 150 reverse crunches
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- 100 cable skullcrushers
- 2 weighted lunges
- 2 times free weighted lunges
- 100 rope crunches
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- 50 heavy leg curls
- 35 hanging leg swings
- 75 cable crosses

Chest , Biceps, Abs

Warmup: 5min cardio
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8 Flat press
12 incline push ups
6 easy bar heavy curls
20 dumbbell curls
10 dead bugs
40 Russian twists

* as many times through