Back , Shoulder, abs

warmup: cardio
-------------------
40 lat pulldowns ( 5 sets of 8 )
80 rock stars ( 5 sets of 8 on each side)
100 plate crunches ( 5 sets of 20 )
-------------------
outside:
5-8 handstand pushups
20 shrugs
20 plate swings
50 mountain climbers
* rest of time

Arms - Deck of Cards

warmup : cardio
-------------
Deck of Cards :
- heavy straight bar curl
- dips x 2
- light dbell curls x2
- double kickbacks x 2
- 50 mountain climbers
----------------
2 preacher negatives
10 slow tri cable extension
- remainder of time if any

Chest and Legs

warmup : cardio
-------------
50 wide chest hammer strength
50 leg press
100 reverse crunch Russian twists
50 incline hammer strength
50 leg curls
50 hanging leg swings
50 pec dec
50 leg extensions
50 double crunch machine

* 400 calf raises

Back, Shoulders, abs

warmup: cardio
-----------------
* use moderately heavy weight

50 close grip lat pull
50 shoulder cable crosses
50 plate crunch ups
50 wide grips seated cable row
50 hand stand pushups or military bar press
50 reverse crunches
50 each arm single high incline cable row
50 clean and press
50 dead bugs

outside:
20 plate raise
15 pushup to arm stretch
50 mountain climbers
15 burpees

x3-5 depending on time

Legs, Chest, Abs

warmup: cardio
---------------
Do the next routine on the list after last week. track your rep count per exercise using the same weight throughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

30 min 

Outside: 
30 pushups 
3 stair up downs 
50 air squats 
x3 

Biceps , Triceps , Abs

warmup: cardio
-------------
100 straight bar curl
100 cable skull crushers
100 machine double crunch
75 seated incline curl dbell
75 tri cable cross
75 rope crunches
50 hammer strength curls
50 weighted dips
50 plate crunch ups

* outside
20 close grip pushups
25 band curls
5 up downs

x3

Legs, Chest, Abs

warmup : cardio
---------------
choose one routine. track your rep count per exercise using the same weight thoughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

Back, Shoulders , Biceps , Abs

warmup: cardio
----------------
Pullups, handstands pushups, band curls, back extensions, crunches
1. 10, 10, 35, 30, 30
2. 10, 10, 35, 30, 30
3. 8, 8, 30, 25, 25
4. 8, 8, 30, 25, 25
------------------
Lying pullups , leg swings lying, shrugs, heavy easy curl, front plate raises
1. 12, 50 total, 35, 8, 12
2. 12, 50 total, 35, 8, 12
3. 10, 40 total, 30, 6, 10
4. 10, 40 total, 30, 6, 10
------------------
outside
- 15 plate down ups ,  sprint to end , 20 side band raises, 3 up downs

Chest , legs, triceps

warmup: cardio

decline press, straight leg dead , dips , reverse crunches
1. warmup ( light weight, rep out )
2. 10, 12, 15, 20
3. 8, 10, 12 , 20
4. 6, 8, 10, 20
5. 4, 6, 8, 20

flat press, smith lunge, hammer dip machine , hanging leg swings
1. warmup ( light weight, rep out )
2. 10, 10 each, 15, 12
3. 8, 9 each, 12, 12
4. 6, 8 each, 10, 12
5. 4, 7 each, 8, 12

outside
25 air squat
run to fence
20 pushups
3 up downs on stairs

x 3

Deck of Cards

warmup: cardio
--------------
Deck of cards :
- 2 x dumbbell low to high
- each arm dumbbell curl
- 2 x air squats
- 2 x Push up to stretch
- 2x lunges

* every three ,one mine plank hold

Deck of Cards

warmup: cardio
-----------------
deck of cards:
- dumbbell down to press each arm
- low dbell rows
- double kickbacks
- upright rows
- x3 mountain climbers
- GSP's

* every third round one min plank hold

Legs , Chest , Triceps, abs

warmup: cardio
--------------
leg press , dead lifts, flat dumbbell press drops, bench dead bugs , dips

8 , 8 , 6 drop 20 , 10, 12

* as many times through as possible

Back , Shoulders, Biceps , Abs

warmup: cardio
-------------
seated shrugs , military press, reverse fly , seated dbell curls , seated plate swings
1. 12, 10 , 15 , 20 total , 20 total
2. 12, 10 , 15 , 20 total , 20 total
3. 10, 8 , 12 , 18 total , 20 total
4. 10, 8 , 12 , 18 total , 20 total
5. 8, 6 , 10 , 16 total , 20 total
---------------
t- row , rock stars , heavy easy curl , hanging leg swings
1. 10, 10 each , 8, 12
2. 8, 9 each , 7, 12
3. 8, 8 each , 6, 10
4. 6, 7 each , 5, 10
5. 6, 6 each , 4, 8

Legs , Chest , Triceps

warmup 1: 5 min cardio
-------------------
warmup 2:
- 100 total low to high
- 120 total single tri cable extension
- 150 air squats
------------------
squat , press , skull
1. 8, 8, 20
2. 8, 8, 18
3. 8, 8, 16
4. 6, 6, 14
5. 6, 6, 12
6. 20, 20, 10

Back and Bi's

warmup: 5min cardio
---------------
75 each arm - low row cable pull
75 each arm - low bicep curl
150 russian twists
------------
75 each arm - mid cable row
75 each arm - mid cable bicep curl
150 crunches
-----------
100 each arm - single arm lat pull
100 each arm - high bicep curl
100 rope crunches

Chest & Tris

warmup: 5 min cardio
-------------
100 high cable tri crosses
100 high cable flys
100 plate twists
-------------
100 smith incline press
100 reverse crunches
100 dips
-------------
100 alternating flat press
100 cable skulls
100 leg swings