Triceps, Chest , Abs

warmup: cardio
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hammer wide chest / kickbacks / plate crunches
1. 8 / 8 each / 20
2. 7 / 7 each / 20
3. 6 / 6 each / 20
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flat smith / cable tri extension / rope crunches
1. 8 / 12 / 20
2. 7 / 10 / 20
3. 6 / 8 / 20
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decline / weighted dips / reverse crunch
1. 8 / 10 / 15
2. 7 / 8 / 15
3. 6 / 6 / 15

outside:
- 35 airsquats
- 15 close grip pushup
- 1 sprint

Chest, triceps, abs

warmup: cardio 

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flat dumbell to light hammer flat / tri cable cross / hanging leg swings 

1. 8 - 20 / 20 / 12

2. 6 - 15 / 18 / 12

3. 5 - 12 / 15 / 10 

4. 4 - 10 / 12 / 10

smith incline 2 sec hold top & bottom / skullcrusher drops / leg holds 

1. 10 / 10, 12 / fail 

2. 8 / 8, 10 / fail 

3. 6 / 6, 8 / fail 

4. 4 / 4, 6 / fail 

outside:

12 pushups , 15 double kick back , 50 no weight russian twists 

Legs, Shoulders, Abs

warmup: cardio
------------------
100 box step ups
100 military alternating dumbbell
200 leg swings
150 leg press
100 plate raises
200 crunches

Outside
12 straight leg to press bar
15 pushup
35 mountain climbers

Back , Biceps , Abs

warmup : cardio

30 close grip side to side pullups
75 band curls (varying grips)
50 reverse crunches
25 each arm t-rows
30 total heavy dbell curls
50 russian twists
25 wide grip pullups

routine
- 45 sec sprint
- 8 curls 2 negative cable
- 20 rope crunches
- 15 shrugs dbell

Chest , Triceps , Abs

warmup: cardio
----------------
2 drop sets flat smith press
100 hammer strength dips
75 plate crunch ups
32 heavy decline press
100 incline cable extensions
40 dead bugs
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outside
- 20 closegrip push-up
- 4 up downs
- 35 toe touches

Legs , Shoulders, Abs

warmup: cardio
--------------
100 leg extensions
30 heavy free squats
60 total rock stars
75 reverse crunches

outside
clean and press 10
30 lunge left / right / squat
50 leg swings

Back, Biceps, abs

warmup : cardio
----------------
50 each arm high single row
3 21's
300 heel touches  
50 each arm hammer strength lat pull
25 each arm heavy hammer curls
75 plate crunch ups
----------------
outside
20 deads
10 curls
3 up / downs

Chest, Abs, Triceps

warmup: cardio
---------------
75 low to highs total
100 tricep extensions
75 rope crunches

flat press holds , dip holds, hanging leg holds
 6-8 2 sec hold top and bottom  X 6

100 hammer strength incline press alternating
100 cable skulls
300 crunches

Misc.

warmup : cardio
-------------------
100 shrugs
2 down the lines
100 plate swings

50 squats
100 plate head rounds
40 hanging leg swings

12 preacher curl negatives
12 wall holds
12 ab leg holds

Chest and Triceps

warmup : cardio
----------------
deck of cards - split pack 3 ways

Split 1 : Pushups
- decline
- ball side to side x 2
- close

Split 2 : Abs
- dead bugs
- heel touches x 3
- crunches x 2 left & right

Split 3 :
- dips x 2
- double kickbacks x 2

Legs, Biceps , abs

warmup : cardio
--------------
150 leg press
100 incline dbell curls (alternating)
200 toe touches

200 lunges
100 straight bar curls
1 min plank holds

400 calf raises

Back, Shoulders, Abs

warmup: cardio
--------------
- 100 total alternating behind the neck hammer strength
- 50 each arm hammer strength rows
- 200 russian twists

- lat pulls
1. 25 regular
2. 25 reverse
3. 25 close forward
4. 25 wide
- 75 standing dbell military
- 100 crunches

- 100 cable row deads
- 100 total plank reaches

Chest, Triceps, Abs

Warmup: cardio
---------------
- 80 incline alternating dbell press
- 75 incline cable tricep extension
- 75 plate crunches
- 100 reverse grip smith press
- 30 weighted dips
- 100 reverse crunches
- 24 wide chest hammer
- 75 double kickbacks
- 50 heavy rope crunches

Chest / Triceps

warmup : 

- 75 tri cable crosses

- 75 mid fly 

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- 200 cable skulls 

- 200 flat press smith 

Triceps / Chest

warmup : cardio
-----------------
12 to 8's tri routine
- forward
- side
- reverse
----------------
100 flat press machine alternating
----------------
100 tri cable cross
----------------
100 pec dec