Legs , Arms, Abs

warmup: cardio
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100 leg extensions
75 incline dbell curls
75 tricep extensions

smith squat, skullcrushers , heavy easy curl , hack smith squat , crunches
1. 10, 15, 8, 12, 30
2. 9, 12, 7, 12, 30
3. 8, 10, 6, 10, 30
4. 7, 12, 5, 10, 30
5. 6, 15, 4, 8, 30

outside:
25 band curls
15 overhead extension (bar)
15 double kickback
25 hammer curls
* suicide

Chest, Back, Abs

warmup: cardio 

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full range of motion lat pulldowns / smith incline close grip / reverse crunch

1. 20 / 12 / 20

2. 16 / 10 / 20

3. 14 / 8 / 20

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Single arm high row , hammer strength wide chest , rope crunch

1. 12 each / 12 / 20

2. 10 each  / 10 / 20

3. 8 each / 8 / 20

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cable incline pullovers , alternating flat dumbbell press , heel touches 

1. 14 / 18 / 100

2. 12 / 16/ 100

3. 10 / 4 / 100

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oustide :

20 pushup variation 

20 low reverse row 

- something cardio 

Chest, Back, Abs

warmup:  cardio
---------------
flat press drop / high cable fly / pull up / hammer strength lat pull / back extensions
1. 8, fail / 15 / 8 / 15 / 25
2. 8, fail / 15 / 8 / 15 / 25
3. 6, fail / 12 / 7 / 12 / 20
4. 6, fail / 12 / 7 / 12 / 20
5. 4, fail / 10 / 6 / 10 / 15
6. 4, fail / 10 / 6 / 10 / 15

 outside
- 20 pushups
- 12 dead bugs
- 30 shrugs

Legs , arms , abs

warmup: cardio
---------------
leg press / incline tricep extensions - cable / heavy hammer curls / crunches
1. 15 / 15 / 12 total / 35
2. 10 / 10 / 10 total / 35
3. 8 / 8 / 8 total / 35
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box jumps / dips / straight bar heavy curls / russian twists
1. 25 / 15 / 8 / 30
2. 25 / 12 / 7 / 30
3. 25 / 10 / 6 / 30
----------------
outside
20 band curls
lunges
close grip pushup

Legs , Shoulders , Abs

warmup - cardio
--------------
Deck of cards - outside
- squat
- lunge in place
- military press
- curl
- toe touches x 3

Back , Chest, Abs

warmup: cardio

lat pull / flat dumbell press / plate swings
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
-------------
50 pec deck
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high row / incline dbell / rope crunches
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
------------
50 shrugs

* outside
- 20 pushups
- 20 good mornings
- 50 mountain climbers

Legs, arms , abs

warmup 1: cardio
----------------
leg extensions / the line / cable cross extensions / heel touches
1. 15 / 1 down / 35 / 100
2. 8 drop 12 / 1 up / 25 / 100
3. 6 drop 10 / 1 down / 15 / 100
-----------------
leg curls / cable skulls / hammer strength curl / russian twists
1. 15 / 15 / 8 / 30 total
2. 8 drop 12 / 12 / 7 / 30 total
3. 6 drop 10 / 10 / 6 / 30 total
----------------
 outside
- 30 band curls
- 20 double kickback
- 30 airsquats
- wall hold to fail

Back , Chest , Abs

warmup: cardio
--------------
Flat press bar / flat dbell alternating / Smith straight leg - into lying pullup / hanging leg swings
1. warmup 15 / 20 / 12 / 15 / 10
2. 8 / 18 / 10 / 15 / 10
3. 8 / 18 / 10 / 15 / 10
4. 7 / 16 / 8 / 12 / 10
5. 7 / 16 / 8 / 12 / 10
6. 6 / 14 / 6 / 10 / 8


Outside x3
15 row
15 pushup decline

then one each at end of above:
30 burpee bar
down and back lunge
8 stairs

Legs, shoulders, abs

warmup: cardio
---------------
squat / clean and press / crunch plate ups
1. 10 / 10 / 15
2. 10 / 10 / 15
3. 8 / 8 / 12
4. 8 / 8 / 12
5. 8 / 8 / 12
6. 6/ 6 / 10
7. 6/ 6 / 10

outside
20 plate raises
plate hold lunge to stairs
3 up downs
20 leg swings

Back / Chest

warmup: cardio
--------------
incline smith close grip / hammer strength row / dead bugs
1. 12 / 10 / 10
2. 10 / 8 / 10
3. 8 / 12 / 10
-------------
cable mid fly / shrugs / russian twists
1. 16 / 10 / 40
2. 14 / 8 / 40
3. 12 / 6 / 40
------------
flat press holds / pullup / reverse crunches
1. 8 / 8 / 15
2. 7 / 7 / 15
3. 6 / 6 / 15

--------------
 outside
- low row / lunge to stairs / 20 pushups

Back and Chest

warmup : cardio
--------------
decline press / low t row / reverse crunches
1. 12 / 12 / 20
2. 10 / 10 / 20
3. 8 / 8 / 15
4. 6/ 6/ 15

flat press / pullups / hanging knee ups side to side
1. 8 / 8 / 20 total
2. 7 / 8 / 20 total
3. 6 / 6 / 20 total
4. 5 / 6 / 20 total

outside :
- pushup
- straight dead
- 3 up / downs

Legs, Arms, Abs

warmup : cardio
-------------
weighted lunges / heavy easy curls / wall hold curls negatives / crunches
1. 20 total / 8 / fail / 40
2. 20 total / 8 / fail / 40
3. 18 total / 7 / fail / 40
4. 18 total / 7 / fail / 40
5. 16 total / 6 / fail / 40
6. 16 total / 6 / fail / 40
7. 14 total / 5 / fail / 40

outside :
- 35 airsquat
- 35 band curls
- suicide

Chest , Triceps , Abs

warmup : cardio
--------------
hammer strength incline alternating / hammer strength dips / hanging leg holds
1. 16 total / 12 / 3
2. 14 total / 10 / 3
3. 12 total / 8 / 3

pullover to press / overhead bar extension / dead bugs /
1. 12 / 12 / 12
2. 10 / 10 / 10
3. 8 / 8 / 8

flat dumbbell / tri cable ext. / rope crunches
1. 6 / 12 / 20
2. 6 / 10 / 20
3. 6 / 8 / 20


outside
- lunge 50
- close grip pushup 25
- 4 up downs

Back, Chest, Abs - cards

warmup : cardio
------------
- flat press ( first card x2 light / second card heavy )
- lying pullup / pullup ( 6 card or lower pullup )
- flip flop foward and reverse crunch x2 the card

Legs , Shoulders, Abs

warmup: cardio
----------------
leg press / leg curl / clean and press / side dumbell raises / hanging leg swings
1. 10 / 10 / 8 / 7 each side / 10
2. 8 / 10 / 8 / 7 each side / 10
3. 6 / 8 / 6 / 6 each side / 10
4. 6 / 8 / 6 / 6 each side / 10
5. 8 / 6 / 4 / 5 each side / 10
6. 10 / 6 / 4 / 5 each side / 10

outside:
- 1 min wall hold
- lunge to stairs
- 3 up downs

back , biceps, abs

warmup: cardio
------------
low row drops / heavy hammer dbell / crunches
1. 6, 8 / 12 total / 50
2. 5, 7 / 10 total / 50
3. 4, 6 / 8 total / 50

shrugs / heavy straight bar curl  / weighted back extension
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

hammer strength lat pull / hammer preacher / dead bugs
1. 10 / 8 / 10
2. 8 / 7 / 10
3. 6 / 6 / 10

outside:
- 10 straight leg dead
- 6 curls
- 3 up downs