Back, Chest , abs

warmup : cardio
----------------
incline bar ( wide , mid, close grips ) , lying pullup ( wide , mid, close grips ) , reverse crunches
1. 10, 20, 15
2. 10, 20, 15
3. 10, 18, 15
4. 8 , 18, 15
5. 8 , 15, 15
6. 8 , 15, 15
-----------
Incline row ( reverse wide , mid, close grips ) , Hammer flat press alternating , heel touches
1. 10, 20, 40
2. 10, 20, 40
3. 10, 18, 40
4. 8 , 18, 40
5. 8 , 15, 40
6. 8 , 15, 40
-----------
outside
20 pushups
12 low row
20 shrugs
1 sprint

Misc. - Deck of cards

Warmup - cardio

25 flat press
25 pullups

Deck of Cards
- bell swings each arm
- bell low to high each arm
- double push up
- curl
- kick back

Legs, Arms, Abs

warmup : cardio
----------
10 cable tri extensions - 10 rope curls (HEAVY)
15 skullcrushers into 15 easy curl bar curls
20 weighted lunges
14 weighted step-ups
20 plate crunch ups

Back , Chest , Abs

warmup: cardio
---------------
50 pushups
100 back extensions
50 pullover to press
30 incline row ( no more then set of 10)
30 hammer strength wide chest ( no more then set of 10)
30 T rows each arm ( no more then set of 10)
75 mid cable fly
30 heavy shrugs ( no more then set of 10)
30 incline dbell press


outside
- 30 russian twist
- 20 dead bug
- 20 pushup
- 30 mountain climbers

Chest, Back , Abs

warmup: cardio 

----------------------

hammer strength row single arm / decline bench / reverse crunch 

1. 12 each / 15 / 15

2. 10 each / 12 / 15

3. 8 each / 10 / 15

4. 6 each / 8 / 15

5. 20 each / 20 / 15

Single arm lat pull / incline dbell / seated leg swings

1. 12 each / 15 / 30 

2. 10 each / 12 / 30 

3. 8 each / 10 / 30 

4. 6 each / 8 / 30 

5. 20 each / 20 / 30 

 

Legs, triceps, shoulders, abs

warmup: cardio
---------------
leg press / upright row smith / skullcrushers / plate twists
1. 20 / 12 / 15 / 30
2. 10 / 10 / 10 / 25
3. 8  / 8 / 8 / 20

leg curls / plate raises / dips / leg swings
1. 12 / 15 / 20 / 12
2. 10 / 12 / 15 / 10
3. 8 / 10 / 12 / 8

Box jumps / handstand pushup or military / cable cross tri / rope crunch
1. 35 / 8-10 / 20 / 20
2. 30 / 8-10 / 15 / 20
3. 25 / 8-10 / 10 / 20

outside
10 bell swings each arm
15 curl to press
12 kickbacks
30 mountain climbers

Back, Chest , Abs

warmup: cardio
---------------
dumbell flat press / lat pull / pec deck or cable high fly / cable low row / dead bugs

8 / 8 / 12 / 12 / 10  x 7 times

outside :
20 total low to high dumbells
20 dbell hammer rows
30 air squats
1 suicide