Legs and Arms

20 min intervals
200 leg press / 200 calf raises
100 tri cable cross
4 down the lines
100 tri cable incline extensions
125 reverse crunches

20 min intervals

200 alternating hammer dbell press
100 lying pullups
200 crunches
75 dips
100 low to high cables
150 alternating hammer rows
200 crunches

Legs , Shoulders , Abs

20 min intervals
outside :
10 clean and press
30 air squats
lunge to stairs
12 upright rows
20 total front raises
15 gsps

Back, Chest, Abs

20 min intervals
-----------------
10 flat dumbells
10 incline rows
20 rope crunches
15 hammer wide chest
15 low cable row
20 back extensions
x 3

Arms , Chest , Abs

20 min intervals

100 pec deck
50 rope curls
75 cable skull crushers
75 back extensions
3 sets of 6-8 straight bar heavy curls
50 hammer strength dips
30 ab rollers
100 pushups

Chest , Back, Abs

20 min intervals

6, 8, 10 flat press drops (2)
6, 10 row drops
12 hanging leg swings

x3

250 assisted pullups

Legs, Arms, Abs

20 min intervals

12 skulls
15 curls
10 deep squats
20 reverse crunches
x 5

10 min stairs

20 min intervals
-------------
10 smith flat press
12 dips
8 wide lat pull
15 incline flys
20 heavy shrugs
x 4

10 min row

Shoulders , Legs, abs

20 min intervals

15 rock stars each arm
20 leg curls
12 hanging leg swings
10 military or handstands
8 squats
50 toe touches
x3

10 min stairs

outside
25 plate raises
25 air squats

Back, Chest, Abs

20 min intervals

- 8 decline
- 10 t-bar row
- 12 dead bugs
x 4

10 min row

outside
20 pushup to raise
15 straight deads
x3

Legs, Arms, Abs

20 min routine
---------------
moderately heavy
20 leg press
up the line
25 tri cable cross
75 reverse crunches
50 leg extensions
20 heavy hammer preacher curls
x2

10 min bike

outside:
10 double kickback
15 double curl
30 lunges
20 russian twists