Legs and Shoulders

warmup: 400 stairs
--------------
20 pullups
--------------
10 squat / 20 box step up weighted / 60 plank side to sides / 15 each dumbell front raises x3
-------------
10 smith upright row / 25 smith standing press / 12 plank up downs / 10 single leg leg press x3
------------
10 smith lunge each leg / 15 box jumps / 15 side dbell raises / 20 reverse crunches x 3

Chest and Shoulders

warmup: 1000 meter row or 400 stairs
-------------------
20 pullups / 50 pushups
-------------------
flat bench / girls upright row , guys shrugs / pullovers
------------------
flat bench / seated reverse flys / flys

Back and Biceps

warmup : 1000 meter row or 400 stairs
------------
- 25 pullups
- 50 total incline curls
- 7 each arm - Down the line bent over rows ( 5 pounds increments - guys 100 to 60 lbs /girls 35 to 10 lbs)
- 50 behind back cable curls
- 35 close grip lat pull
- 50 high cable curls
- 50 row deads

Legs and Shoulders

warmup: 1000 row or 400 stairs ( no resting stairs )
------------
20 pullups / 50 pushups
------------
Squat 12 - 6 s / reverse back extension or crunch 20
------------
Clean and press or standing smith 10 - 5s / reverse back extension or crunch 20

Chest and Triceps

1000 meters or 400 stairs ( no resting arms)
-----------------
25 pullups
----------------
75 dips
50 incline tricep extensions
50 cable skullcrushers
50 overhead tricep extensions
------------------
outside deck of cards
- wide pushup
- close pushup
- decline pushup

Chest and Triceps

1000 meters or 400 stairs
-------------
50 lying pullups
-------------
8 - 4
- decline press
- pushup SLOW
- back extension plate holds
- dips
-------------
12 - 10
- pec dec
- double kickback
------------
8 - 4
- flat dbell
- decline pushup
- overhead dbell extension
- GSP holds

Back and Biceps

1000 meters or 400 hundred stairs
------------
25 pullups
------------
10 to 6s
- reverse grip low row
- straight dead
- wall bar curl
- incline curl each arm
-------------
150 crunches
------------
10 to 6s
- wide lat pull
- easy curl
- swing
- rope curl

Legs and Shoulders

100 meters or 400 stairs
------------------
25 pullups
-----------
Squat / reverse crunch x 2 / Rockstars - 12 - 6s
-----------
100 box jumps
-----------
Smith Lunge / hanging knee side to side x 2 / clean and press

Chest Triceps

1000 meter row or 400 steps
----------
25 pullups
---------
dip / pushup combo - fast - 2 people - 12 - 6's
---------
flat dbell / russian twist / cable cross drops
1.10 / 30 / 12, 10, 8
2.8 / 25 /  12, 10, 8
3.6 / 20 /  12, 10, 8
-----------
incline smith or dbell / bar side to side / kick backs
1.10 / 20 / 12 each
2.8 / 20 /  10 each
3.6 / 20 /   8 each
-----------
dip / pushup combo - fast - 2 people - 12 - 6's

Chest and Shoulder

1000 meter row or 400 stairs
---------------
25 pullups
---------------
15 to 10  flat press / dip / incline fly / standing overhead cable / gsps
-----------
10 to 5 clap pushup / push negatives / double kickback / plank holds

Back and Biceps

warmup
----------
25 pullups
----------
100 chuck norris (varying grips)
80 total dumbbell incline curls
50 plate crunch ups
25 heavy deads
50 wall curls
100 back extensions

Outside :
100 reverse low row
50 straight deads
35 curls

Legs and Shoulders

warmup - 1000 meter row
------------
25 pullups
------------
dumbell heavy lunges / cable upright row / hanging leg swing
1. 20 / 20 / 12
2. 18 / 18 / 12
3. 16 / 16 / 12
4. 16 / 14 / 12
5. 16 / 12 / 12
------------
dumbell squat to press / crunches
1. 20 / 35
2. 18 / 35
3. 16 / 35
4. 14 / 35
5. 12 / 35
-----------
squat / bar press
1. 8 / 10
2. 7 / 8
3. 6 / 6

Chest and Triceps

warmup
----------
25 pullups
----------
30 incline dbell presses
50 cable skull crushers
30 hanging
50 pec dec
50 reverse crunch
50 incline tri cable
20 flat press
50 crunches

Chest and Triceps

Warmup
----------
20 pullups
----------
75 cable low cable flys or pec dec
----------
10 - 6's
Flat press ( dumbell ) / weighted dips
----------
10 - 6s
Tri cables
-Front
-Side
-Overhead
----------
Outside 10-6's
- pushup swing
- plank up downs
- plank reaches
- burpees

Back and Biceps

warmup
---------
20 pullups
---------
Single arm T-row / pull up / wall curl / reverse crunch
1. 12 each / 7 / 12 / 25
2. 10 each / 6 / 10 / 25
3. 8 each / 5 / 8 / 20
4. 6 each / 4 / 6 / 20

Incline row single / wide lat pull / lat crunch / 21's cable (reverse, wide , inside)
1. 12 each / 8 / 20 / 21's
2. 10 each / 7 / 20 / 21's
3. 8 each / 6 / 20 / 21's
4. 6 each / 5 / 20 / 21's

Shoulders and Legs

warmup
---------
30 pullups
----------
smith hack squats / kettlebell swings / gsps
1. 20 / 15 each arm / 30
2. 12 / 12 each arm / 25
3. 10 / 10 each arm / 20
4. 8 / 8 each arm / 15
5. 6 / 6 each arm / 10
----------
squat / kettlebell low to high / side to side bar
1. 20 / 15 each arm / 20
2. 12 / 12 each arm / 20
3. 10 / 10 each arm / 20
4. 8 / 8 each arm / 20
5. 6 / 6 each arm / 20

Triceps and Chest

warmup

----------

30 pullups 

----------

Triceps / Abs 

- 50 dips 

- 25 hanging swings 

- 50 overhead cable ( low position )

- 50 revese crunch 

- 50 crosses 

Outside - Dec of Cards 

pushups / stairs 

Chest and Triceps

warmup
--------
30 pullups
--------
flat press / cable skulls / hanging leg ups
1. 30 / 20 / 10
2. 20 / 10 / 15
3. 10 / 8 / 20
4. 8 / 8 / 20
5. 6 / 6 / 20
--------
incline hammer dbell / incline cable tri ex / plate crunch ups
1. 30 / 20 / 10
2. 20 / 10 / 15
3. 10 / 8 / 20
4. 8 / 8 / 20
5. 6 / 6 / 20
-----------
outside low to highs 20 , pushups 10 , burpee 5

Chest and Triceps

warmup
---------
30 pullups / 20 girls
-----------
Flat bar (guys )or Incline dbell (girls) / cable flys
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
----------
Dips / cable cross extensions
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
-----------
outside deck of cards

Triceps and Chest

Warmup
---------
20 pullups
----------
15-12's
cable cross
flys
30 sec sprint
-----------
15-12s
incline tri ext cable
pushup
30 sec sprint
-----------
15-12s
cable skulls
dbell flat hammer press
30 sprint
------------
15 - 10s
3 abs - 2 stairs

Back and Bicep

warmup
-----------
15 - 10s
- chuck norris
- straight bar curl
- reverse grips rows
-------------
15 - 10
- close lat pull
- row deads
- incline curls dbell
--------------
outside
* russian twists 50 / 10 burpee

Chest and Triceps

warmup
-------------
20 pullups
-------------
Dumbell flat press down the line / girls incline
*spotter low to high dbells
-------------
Dip drops or hammer dip drops
*spotter double kickbacks
-------------
repeat flat press or incline
-------------
repeat dips
-----------------------
outside 15-10s
close grip pushup
plank up downs
burpee

Misc.

warmup

---------

20 pullups 

---------

Leg extensions / rockstars 

1. 25 / 15

2.12 / 10

3. 10 / 8 

4. 8 / 6 

---------

Leg curls / low cable cross 

1. 25 / 12

2.12 / 12

3. 10 / 10

4. 8 / 10

---------

outside : 

35 air squat

15 plate press 

50 russian twist 

10 burpee 

Chest and Triceps

warmup:
------------
20 pullups / 10 girls
------------
high incline smith press / cable cross / reverse crunch
1. 20 / 20 / 20
2. 15 / 15 / 20
3. 12 / 12 / 25
4. 10 / 15 / 25
5. 8 / 20 / 25
-----------
Cable flys / kick backs
1. low 20 /
2. low 15 /
3. mid 20 /
4. mid 15 /
5. high 20 /
6. high 15 /
----------
outside deadbugs

Back and Biceps

warmup
------------
Pullup / TRX / Easy curl / reverse curl dbell
1. 10 / 20 / 10 / 20
2. 8 / 16 / 8 / 16
3. 8 / 16 / 8 / 16
4. 6 / 12 / 6 / 12
5. 6 / 12 / 6 / 12
-----------
T-Row / back extensions / hammer curls
1. 25 / 25 / 12 total
2. 20 / 25 / 12 total
3. 15 / 20 / 10 total
4. 10 / 15 / 10 total
------------
outside planks

Chest and Triceps

warmup
-----------
Pec deck / Overhead cable
1. 20 / 15
2. 15 / 12
3. 8 / 10
----------
Incline dbell fly / tri cable cross
1. 20 / 15
2. 15 / 12
3. 8 / 10
----------
smith flat press / cable skullcrushers
1. 8 / 20
2. 6 / 15
3. 4 / 10
-----------
outside
60 side to side planks
10 pushup arm swings
10 plank reaches
8 plank up downs
5 push up negatives
3 stairs

warmup
----------
Lat pull 12-6s
Easy curl 12-6's
----------
Outside 15 - 10s
Mid low row
dbell curls
burpee

Legs and Shoulders

warmup
-----------
squat / rockstar / back extension
1. 20 / 10 each / 25
2. 15 / 10 each / 25
3. 10 / 9 each / 25
4. 8 / 9 each / 20
5. 6 / 8 each / 20
6. 8 / 8each / 20
7. 10 / 7 each / 15
8. 20 / 7 each /15

Outside
----------
shoulder bands 12-8s
25 chair lunge each leg
50 air squat

Chest and Triceps

warmup
-----------
hammer strength incline / cable rope ext. / cable crunches
1.20 / 20 / 20
2.10 / 10 / 10
3.5 / 5 / 5
----------
hammer flat press / skullcrushers/ back extensions
1.12 / 12 / 25
2.10 / 10 / 25
3.8 / 8 / 25
----------
wide chest heavy / overhead cable ext.
1. 8 / 15
2. 8 / 15
3. 8 / 15
----------
outside:
dbell pushup sides 10 each
dbell push neg 3
GSP hold to fail
burpee 10

Back and Biceps

warmup
------------
incline wide grip row / easy curl heavy / crunch plate ups
1.12, 10, 20
2.10, 8, 20
3.8, 6 , 20
-----------
75 row deads
100 dbell curls
------------
x3
8  pullups
10 hanging leg ups
12 incline dbell curls

outside :
- 50 Low row
- 50 Each arm T row
- 50 curls
- 75 russian twists
- 75 foward leg
- 75 swing

Legs and Shoulders

warmup
-------------
Standing smith military press / leg curl / reverse crunch
1. 12 , 20 , 15
2. 10, 15 , 20
3. 8, 10 , 25
-------------
Leg extensions / shoulder cable crosses / rope crunches
1. 25, 20 , 20
2. 20, 18 , 20
3. 10, 15, 20
-------------
squats
15, 10, 8, 6
------------
Outside - dbells 12-6s
- upright row alternating x2
- side flys x 2
- air squat x 5
- burpees
- straight leg sit-up x 2

Chest and Tri's

warmup
-----------
high incline hammer press alternating / smith heavy press / cable rope tri extensions
1. 20 / 8 / 32
2. 16 / 6 / 28
3. 14 / 4 / 24

----------
flat dbell fly / seated double kickback / russian twists
1. 20 / 20 / 20
2. 18 / 18 / 18
3. 15 / 15 / 15

-----------
outside
- 50 plank side to side
- 5 reg negative pushups
- 20 plank reaches
- 10 close grip pushups
- 10 plank down ups
- 25 chair dips
- 15 gsps

Back Bicep Abs

warmup
----------
75 lying pullups
35 wall curls
100 reverse crunch
----------
100 lat pull cable alternating
100 light preacher curls
300 heel touches
----------
50 incline row
30 pullups

outside
- band curls
- crunches
- burpees

Legs and Shoulders - Outside

warmup
--------------
outside :

• 10 handstand pushup or 15 military presses / 20 plate raises 
• Lunge one full court
• 10 burpees and 2 stairs 
• Lunge one full court 
• 15 straight leg dead to clean and press 
• lunge one court 
• Abs 3 positions - 20 each 

Back and Biceps

warmup :

500

50 dead lifts
50 lying reverse grip pull- up
25 wall curls (heavy)
25 pull- ups or assisted
50 hammer strength preacher (light)
100 back extensions
Outside
75 straight leg dead
50 reverse row
50 burpees

Legs and Shoulders

warmup
-------------
8 leg press
30 dbell front raises
8 squat
30 cable crosses
20 reverse crunches
-------------
outside
- 15 pushup to clean and press
- close lunge to first court
- 20 upright row
- wide lunge to second court
- 50 standing plate twists

Misc.

Deck or Cards
--------------
5's
- lunges step forward each leg
- clean and press
- x 2 reverse grip push-up
- x 3 toe touches
- x 3 straight leg deads
- mid band , side band
- reverse grip low row
- strait leg sit up
- lunge step backward each leg
- front band
- burpees

Deck of Cards

warmup:
----------------
Deck of Cards - 3's
-----------------
- dumbells swings each arm
- pushup x 2 / anastasia shoulder pushup x 2
- plank side to side x 3
- around the world
- low to highs x 2
- squat x 3
- kickbacks
- dips
- crunches x 2
- knee up pushups
- moutain climbers
- burpees

Back and Bicep

warmup
--------------
Wide lats
- 50 130 lbs
- 40 180 lbs
- 30 200 lbs

Easy Curl
- 30 25's
- 25 35s
- 20 45's

200 back extensions
100 rope curls

outside :
20 low row
10 curls
35 shrugs
5 stairs

Legs and Shoulders

warmup
--------------
150 rock stars total
200 leg extensions
200 leg curls
---------------
outside
- 15 squat
- 35 air squat
- 8 clean and press
- 12 press
- 10 burpees

Legs and shoulders

warmup
---------
Leg Press Pyramid
15, 12, 10, 8, 6, 4, 6, 8, 10, 12, 15

50 seated reverse fly
50 plates raises
100 russian twists
-----------------
static lunges 150 each leg
75 clean and press
75 burpees

Chest, Tricep, Abs

warmup
-----------
150 cable flys - bench - 50 high incline, 50 mid incline, 50 flat - sets of 25
150 hammer strength dips - sets of 25
150 leg swings
-----------
15 smith incline negatives - 3 sets of 5
10 + 5 neg cable tri cross - 3 sets
3 leg holds - 3 sets
-----------
Oustide
- 10 low mid high hold push ups
- 25 plate side to sides
- 4 weighted stairs

Chest , Tricep, Abs

warmup
------------
100 pec dec drops
100 tricep extension drops
200 leg swings (seated )
------------
20 incline flys
35 standing plate twists
12 overhead dbell extesions
x 3
-------------
10 smith close grip press
10 reverse grip press
25 side to side hanging knee ups
x 3

Misc

warmup
----------
outside deck of cards
-------------------
- dbell low to high each arm
- curls alternating x 2
- plank side to side
- stairs
- crunches x 5
---------------------
- hammer military alternating x 2
- hammer curl alternating x 2
- burpees
- mountain climbers x 5
- straight leg crunches x 3

Back & Chest

warmup
-----------
50 glose grip row
50 high incline dbell press
-----------
50 wide grip incline
50 low incline dbell press
----------
50 close grip lat pull
50 flat press


outside :
100 straight leg deads
200 dbell low to highs
10 stairs

Legs and Triceps

warmup
----------
50 smith lunge squat - each leg

tri cables
- 50 reg
- 50 reverse
- 50 overhead
- 50 rope
- 50 crosses

50 leg extensions
50 leg curls
-----------
outside
150 squats (dbell)
200 plate side to sides
200 double kickbacks

Shoulders and Biceps

warmup
-----------
- 50 standing smith military press ( 30 front / 20 back)
- 75 rope cable curls
- 75 bench crunches
- 100 dbell alternating upright rows
- 50 each arm preacher curl dbells
- 75 reverse crunches
-----------

15 clean and press
10 curls
25 leg swings
4 stairs

Misc.

warmup
-----------
100 back extensions
75 cable swings
50 lat curls
75 total seated dbell curls to press
100 weighted russian twists
100 incline tri extensions / 50 pullovers

Chest and Back

warmup :
---------------
8 flat bar press
3 negative pushups
8 pullups
3 negative lying pullup
15 low cable fly or incline dbell fly
20 shrugs

Legs & Triceps

warmup
--------------
Leg Press - one set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

Hammer Strength Dip Machine - One set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

--------------
Squat / Rope Tri extension / Leg Extension / reverse tri extension
1. 8 / 18 / 25 / 15
2. 7 / 15 / 25 / 15
3. 6 / 12 / 20 / 10
4. 7 / 10 / 20 / 10
5. 8 / 8 / 15 / 8

Outside:
10 back lunge each side
10 front lunge each side
10 pulse each side
50 airsquats
5 stairs

Shoulders & Biceps

warmup
-----------
Alternating behind the neck hammer strength / Bar side to sides / wall dbell curls
1. 16 / 30 / 20
2. 14 / 30 / 15
3. 12 / 20 / 12
4. 10 / 20 / 8

Alternating incline dbell curls / upright cable rows / reverse crunch
1. 16 / 20 / 25
2. 14 / 20 / 25
3. 12 / 20 / 25
4. 10 / 20 / 25

outside:
20  Low band fly
5  Side band holds
12 band negatives ( 3 wide , 3 mid , 3 close , 3 reverse )
5 stairs

Legs and Triceps

warmup

Group 1
Leg extensions / Skullcrusher cable / Hanging knee ups
1. 20 / 12 / 30
2. 16 / 12 / 30
3. 12 / 10 / 30
4. 8 / 10 / 20
5. 6 / 8 / 20
6. 8 / 8 / 20
7. 12 / 10 / 15
8. 16 / 12 / 15
9. 20 / 20 / 15


Group 2
Leg curl / Cable cross / Lat crunch
1. 20 / 30 / 30
2. 16 / 30 / 30
3. 12 / 25 / 30
4. 8 / 25 / 20
5. 6 / 20 / 20
6. 8 / 20 / 20
7. 12 / 15 / 15
8. 16 / 15 / 15
9. 20 / 10 / 15

Outside
- 30 airsquat
- 20 back lunge each leg
- 50 plank side to side
- 15

Biceps , Shoulders, Abs

warmup

- down the line
- 75 pullover presses
- one hammer pyramid 4 down 4 up
- 150 shoulder swings
- up the line

outside bands 12 - 5's
- Front
- Mid
- Around the world
- Inside curl
- Mid curl
- Outside

warmup
--------------
x 5
10 leg curls + 2 negatives / 10 standing smith military press / 20 back extensions
--------------
x 5
10 leg extensions + 2 negatives / 10 front plate raises / 20 plate crunch ups

outside
----------
15 dbell swings each arm
15 dbell low to high
10 side bands
10 mid band
10 burpees

x3

Arms, Back, Abs

warmup
-------------
incline dbell press / incline fly / wide grip lat pull
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

75 flat press smith or free
50 pullups

decline or wide chest / shrugs / t-ber row
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

outside

50 isolation pushups
200 low to highs
100 straight leg situps

Shoulders , Abs , Biceps

warmup:

50 each arm rock stars
50 bar wall curls
100 bench crunches
100 shoulder cable crosses
50 preacher curls
100 rope crunches

routine
-------
45 sec sprint
15 upright cable row
15 rope curl
8 clean & press

Arms, Abs

warmup
--------------
75 skullcrusher cables
75 double back curls
100 lat crunches
150 rope curls
150 rope low tri extensions

outside

Legs, Tris, abs

warmup
-----------
routine 1
- 8 leg press
- 12 calf raises
- 20 overhead cable extension

routine 2
- 8 smith squat
- 12 calf raises
- 20 rope extensions

routine 3
- 8 free squat
- 12 calf raises
- 20 cable extension


outside :
- 50 standing plate twists
- wall hold to fail
- lunge to end
- 8 high , mid , low holds - close grip pushup

Shoulders, Biceps , Abs

warmup
-----------
deck of cards

- dead to press
- curl
- upright row
- x 4 dbell curl
- dbell low fly
- dbell front raise

* 3 stairs - 50 straight leg crunches
* 10 burpees - 100 russian twists

Chest, Back , Abs

warmup :
100 lat pull (switching grips sets of 20)
100 high cable fly (sets of 20)
50 incline dbell presses (sets of 10)

outside
20 low row
20 each arm row
10 low mid high pushups
20 dead bugs
50 plate swings

3 stairs

Legs , Triceps , Abs

warmup
-------------
x2
25 lying leg curls
25 leg press
25 cable skulls
25 rope crunches

x2
25 leg extensions
15 each leg standing curls
25 dips
4 hanging leg holds

outside
- 15 close grip pushups
- 25 straight leg deads
- 15 double kickbacks
- 15 lunges with dbells each leg

abs
- 75 russian twists
- 75 sit ups (full leg down)
- 50 leg in and outs
- 50 swings

Shoulder, Abs, Biceps

warmup
------------------
x2
15 upright rows smith
15 standing hammer presses
25 hanging knee ups
15 bench crunches
1 down the line

x2
30 rope curls ( light )
5 preacher curl negatives
15 back extension to fly
15 reverse crunches

outside
----------
x2
30 side to side plank
10 clean and press
10 burpees
20 plank reaches
10 plank up downs

8 stairs

Back, Chest, Abs

warmup
--------------
50 incline dbell flys
100 row back extensions
75 lat pull crunches
smith flat press pyramid
100 mid cable row
75 reverse crunches

outside
15 shrugs
10 deads
20 low to high
20 wide wide pushups
* stairs or burpees

Abs

Arms / Abs

warmup
--------------
50 cable swings
--------------
50 tri cable extension
30 ab rollers
60 total incline curls - dbell
---------------
75 dips
75 reverse crunches
35 wall curls
---------------
50 back extesnion to fly - dbell
-----------------

outside
- curl
- kickback
- stairs

Legs, Triceps , Abs

warmup
---------------
100 tricep rope extensions
100 hanging leg swings and knee ups (side to side & straight)
50 squats
100 weighted back extensions
100 overhead tricep extensions
75 leg curls

outside :
lunge till fail
calf raise till fail

Deck of Cards

warmup
---------------

straight leg dead
lunge static
clean and press
kettle bell swings each arm
pushup claps
pushup swings
x 2 air squats

- 25 dead bug to toe touch
* every 3 - 3 stairs

Legs, Triceps, Abs

warmup
6 times
8- 10 squats or leg press / 8-10 weighted dip or hammer dips / 25 crunches

8 each outside static lunges ( bar )
20 double kickbacks
5 stairs

Shoulders, abs, biceps

warmup
x 6
10 smith upright row
20 side to side knee ups
8 easy curls
8 clean and press
15 plate side to sides
12 front plate raises
15 front cable curl

outside
15 bdell squats
10 each arm down ups
20 curls
15 gsps

Back, Chest, Abs

warmup

50 incline fly

8 bench /  8 pullup / 25 back extension

50 flat flys

10 hammer mid row / 10 hammer wide chest / 25 reverse back ext


outside
10 straight dead
15 shrug
20 pushup
10 burpees

Legs, Tris, Abs

warm-up
x3
- 25 hammer dips
- 35 air squats
- 20 cable crunches

x3
- 10 each leg single leg squats
- 10 - 8's tri cable extensions ( front , side , overhead )
- 25 plate side to side


outside
- 4 stairs dbell weighted
- down and back lunges
- 35 leg swings

Shoulders, Biceps, Abs

warmup

x3
- down the line
- 10 inbetween dbell fly
- 20 russian twists

x3
- 14 seated hammer curls
- 12 military seated dbells
- 50 hanging knee ups

20 kettlebell swings
15 plate raises
8 presses
10 burpess

Legs, Triceps, Abs

warmup

squat - calf raise / dips / reverse crunch
1. 8 - 30 / 20 / 25
2. 6 - 20 / 20 / 25
3. 4 - 15 / 20 / 25

- 50 box jumps

leg press - calf raise / reverse smith press or close grip / bench crunches
1. 10 - 25 / 15 / 30
2. 8 - 20 / 15 / 30
3. 6 - 15 / 15 / 30

- 50 box jumps

150 cable tri extensions
150 extensions
50 dead bugs

-50 box jumps

Shoulders, Biceps , Abs

Cards outside:

military press bar or handstand
x 4 inside curl - band
front raise - band
x 3 plank reaches

- 5 stairs

upright row
heavy curl bar
x 5 plank side to sides

- one suicide

clean and press
x 4 reg curl - band
x 2 plank up downs

- 25 burpees

Legs, Triceps,

warmup

100 leg press
100 leg curls
50 overhead tri extensions
150 cable cross extensions
35 skullscrushers
300 hanging knew ups

outside - lunge / squat

Shoulder, Biceps , Abs

warmup
--------------
hammer strength behind the neck / heavy easy curl / standing plate twists
1. 12 / 8 / 30
2. 10 / 7 / 30
3. 8 / 6 / 30

clean and press / shoulder cable cross / hammer preacher curl / plate crunch ups
1. 6 / 12 / 8 / 15
2. 5 / 10 / 8 / 15
3. 4 / 8 / 8 / 15

outside
Bi / Shoulder / Abs - bands
- front raise
- mid side raise
- side raise
- inside bi
- mid bi
- wide bi
- 35 leg swings

Chest, Triceps, Abs

warmup
---------
flat press to fail or pushups

incline smith high incline / incline cable tri extensions / rope crunches
1. 8 / 12 / 20
2. 6 / 10 / 20
3. 4 / 20 / 30

flat press to fail or pushups

flat dbell press / cable skullcrushers / russian twist
1. 8 / 16 / 50
2. 6 / 14 / 50
3. 4 / 12 / 50

flat press to fail or pushups

Back , Shoulders, Abs

warmup

8 smith standing military 

8 dead lifts 

12 bent over flys (dumbell)

8 pull-ups or assisted 

25 back extensions 

1 seated ab hold till fail 

outside 

12 low dumbell row 

8 each side dbell down ups 

20 side to side single dbell swings 

50 mountain climbers 

Abs , Legs , Bi's

warmup

50 leg extensions
75 rope curls
150 hanging leg ups - straight
50 leg curls
50 hammer preacher curls drops - one set
150 hanging leg ups - side to side

outside
6-8 bar curl
12 weighted squat
weighted lunges to stairs
2 stair ups
15 dead bugs

Misc.

warmup:

Deck of cards
- clean and press
- straight deads
- good morning
- upright row
- curl
- plank side to side x 5

* 1 suicide
* 200 toe touches
* 50 pushups
* 100 mountain climbers
* 5 stairs

Legs, Shoulders, Abs

warmup
squat / upright row / reverse crunch
1. 12 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20

stationary smith lunge / smith military press / plate swings
1. 8 each / 8 / 30
2. 6 each / 6 / 30
3. 4 each / 4 / 30

routine
- 45 sec sprint
- 15 box jump
- wall hold to fail
- 40 plank side to side
- 10 plate raises
- 15 cable crosses

Arms & Abs

warmup
-----------
low cable curls  - behind back / incline cable tri extension / heal touches
1. 12 / 10 / 50
2. 10 / 8 / 50
3. 15 / 20 / 50

cable skulls / down the line / rope crunches
1. 12 / 1 / 20
2. 10 / 1 / 20
3. 15 / 1 / 20

hammer strength preacher negatives / dip negative / dead bug negative
1. 4 / 4 / 4
2. 3 / 3 / 3
3. 2 / 2 / 2

Back, Abs

warmup
-----------
8 Incline row close grip
35 leg swings
12 bar shrugs

6 each bent over rows
15 lying pullups
15 / 15 reverse crunch / back extensions

outside:
30 band rows
20 plate twists
10 pushups
1 suicide

Legs, Chest, Abs

warmup
----------
100 airsquats
100 low to high cable
75 weighted crunch-ups
150 leg press
100 total alternating dbell hammer press
200 leg swings - seated
75 leg curls
75 flat dbell flys
50 dead  bugs

Back, Triceps, Abs

warmup
--------
wide lat pull / lat crunch / cable tri extension / close grip pushup
1. 8 / 20 / 12 / 12
2. 8 / 20 / 15 / 12
3. 8 / 20 / 20 / 12

shrug / close grip pullup / dips / reverse crunch
1. 15 / 8 / 12 / 20
2. 12 / 8 / 10 / 20
3. 10 / 8 / 8 / 20

skull crusher / straight leg dead dbell  / cable wide low row / 45 sec sprint / russian twist
1. 10 / 8 / 10 / sprint / 50
2. 10 / 8 / 10 / sprint / 50
3. 10 / 8 / 10 / sprint / 50

Chest, Bicep, Abs

warm-up
-------------
flat fly / flat press / dbell light wide curl (same time) / dbell heavy hammer curl (alternating) / heel touches
1. 12 / 10 / 12 / 10 / 100
2. 10 / 8 / 14 / 8 / 100
3. 8 / 6 / 16 / 6 / 100

incline fly / incline press / preacher drops ( 2 ) / rope crunches
1. 12 / 10 / 3, 5 , 7 / 20
2. 10 / 8 / 3, 5 , 7 / 20
3. 8 / 6 / 3, 5 , 7 / 20

routine
- 45 sec sprint
- 40 plank side to sides
- 12 pushup arm swings
- 15 rope curls

Legs, Biceps, Abs

warm-up : 5min
------------
Deck of Cards 1:
Squat
curl negatives (dbell)
straight deads
band curls x 3
plank side to sides x 3

* one suicide

Deck of cards 2:
dbell swings each arm
curl to press dbell
lunge x 2 straight bar static
toe touches x 3

* one suicide

Back, Triceps, Abs

Warmup

smith close grip 8
pullup 6
reverse crunch 15
t-bar row 6
dips 8
plate swings 20
chin-up 6
reverse smith press 8
GSP's 10

Legs, Shoulders , Abs

Warmup

75 Shoulder cable cross
100 Leg extensions

Smith squat 15, 12, 10, 8
Military smith 6, 8, 10, 12
Weighted back extensions 25, 20, 18, 15
Leg curls 12 , 8 , 4, 20
Hammer Strength Behind neck alternating 20, 18, 16, 12
Dead Bugs 12, 12, 12, 12

Outside:
Lunge to stairs
military or hanstand 10
Stair jumps 2x
wall hold to fail
100 toe touches

Chest, Biceps, Abs

Warmup

75 smith incline press
100 total incline curls (light - not alternating)
100 crunches

Flat Dbell  fly & press / easy curls / hanging hold to fail
1. 3 & 6 - 3 times / 2, 3, 4 / 3
1. 2 & 4 - 4 times / 3, 4, 5 / 3
1. 1 & 3 - 5 times / 4, 5, 6 / 3

Mid high cable fly drops x 1
12 to 6's
Rope curl Drops x 1
12 to 6's
High cable fly drops x 1
12 to 6's

300 side to side planks

back , abs

warm-up

outside cards
- straight leg deads
- shrugs
- low row
- good mornings
- close grip pushup x 2
- mountain climbers x 3
- side to side x 4

Legs , shoulders , Abs

Warmup 

Single leg leg press to calf raise / clean and press / plate raises / Leg curls or extensions / russian twists 

1. 20 , 20 / 10 / 15 / 20 / 30 

2. 15 , 15 / 8  / 12 / 15 / 30 

3. 10 , 10 / 6  / 10 / 10 / 30 

4. 8 , 8  / 4  / 10 / 8 / 30 

5. 5 , 5 / 8  / 12 / 5 / 30 

6. 3 , 3 / 10  / 15 / 3 / 30 

outside :

10 military or shoulder pushup 

lunge to stairs 

wall hold 

2 stair jump 

50 toe touches 

Chest , Biceps , abs

Warmup

Wall curls / incline press / hanging leg swings
1. 4 / wide 15 / 12
2. 6 / close 15 / 12
3. 8 / wide 15 / 12

Pec dec / flat flys / crunch ups
1. 2 - 10 / 8 / 12
2. 8 / 2 - 10 / 12
3. 2 - 10 / 10 / 12

outside

Chest, Bicep, Abs

warmup: cardio

warmup:
100 wide grip smith press
200 band curls

flat flys / preacher drops / plate swings
3,6,9 / 12 / 35
8 / 3,6,9/ 35
2,4,6 / 10 / 35

incline flys / incline dumbell curls / dead bugs
10 / 20 total / 15
3,6,9 / 18 / 12
8 / 16 / 10

Back, Triceps, Abs

warmup

Bent over rows - dumbbell   8 / 6 / 4 three sets
Single arm shrugs - 20 / 10 / 15
Hammer strength dips drops 1, 2, 3, ... 10 ( one set )
Rope crunches 20 / 20 / 20

Dead lifts 12, 8 , 4 , 6, 10
close grip press (smith) into skulls 16 - 8 / 20 - 6 / 10 - 25
back extensions 300

outside

Legs, Chest, Abs

warmup: 5 min

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

60 alternating hammer incline press 

100 leg extensions

30 hanging leg swings 

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

8 squat 

8 press 

weighted lunges down and back 

20 incline cable flys 

15 plate crunch ups 

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

3 stairs box jumps 

30 leg swings 

15 clap pushups 

10 bench lunges 

Chest, Biceps, Abs

warmup: 5min
---------
- 100 pec dec or 75 mid cable fly
- 150 band curls
----------
x3
8 incline dumbell
15 pushup climbers
12 heavy hammer curls
----------
x3
20 alternating wide chest hammer strength
10 preacher curls
30 back extensions
----------

Chest, Tri, Abs

warmup : 5min

Routine 1 :
12 dead bugs
15 flys
8 flat press
50 incline tri extension

Routine 2 :
15 decline crunch
12 decline flys
8 decline press
30 dips

Routine 3 :
45 sec sprint
30 rope crunches
20 overhead cable extensions
30 low to highs

Back , Shoulders , Abs

10 min intervals

100 total rock stars
75 dead lifts
50 dead bugs

150 lying pullups ( over and under grips 75 each )
50 handstand or military press
75 plate crunch ups

15 outside strait leg dead to clean press
12 low row
1 suicide

Chest, Biceps, Abs

2000 meter row

Decline press - push up  / wall straight bar curls - band reverse / bench crunches
1. 10 - 15 / 12 - 15 / 20
2. 8 - 20 / 10 - 18 / 20
3. 6 - 25 / 8 - 20 / 20
4. 4 - 30 / 6 - 25 / 20

Smith incline - low to high / down the line / bench dead bugs
1. 12 - 20 / down the line / 12
2. 10 - 18 / down the line / 12
3. 8 - 16 / down the line / 12
4. 6 - 14 / down the line / 12

outside
- 50 band
- 25 pushup
- 4 up / downs

Chest , Arms , Abs

15 min run 

15 light flat press 

20 tri cable crosses 

6 heavy easy curls 

12 hanging leg swings 

6 heavy flat press 

10 skull crushers 

35 band curls 

20 back extensions

Back, Shoulders, Abs

2000 meter row

100 total -  Hammer strength behind the neck alternating
200 smith shrugs - 100 front / 100 back
150 reverse crunches

80 incline close grip row
100 plate raises
150 russian twists

150 dead rows
60 clean and presses
100 rope crunches

Legs, Triceps, Abs

2000 m row

20 double kickbacks
20 reverse pushups
weighted lunges outside
30 leg swings
20 dips

Chest , Biceps , Abs

2000 meter row

alternating dumbell flat press / seated alternating dbell curls / rope crunches
1. 16 total / 18 total / 20
2. 14 total / 16 total / 20
3. 12 total / 14 total / 20
4. 10 total / 12 total / 20

alternating incline press / seated alternating incline curls / dead bugs
1. 16 total / 18 total / 20
2. 14 total / 16 total / 20
3. 12 total / 14 total / 20
4. 10 total / 12 total / 20

pec dec / straight bar curl / toe touches
1. 12 / 12 / 50
2. 10 / 10 / 50
3. 8 / 8 / 50

Bi's, Tris, Abs

- 2000 meter row
- up the line
- 75 reverse grip smith press
- 50 plate crunch ups
- 4 drops preacher curl - hammer strength
- 50 hanging leg swings
- down the line
- 75 tri cable cross
- 200 heel touches
- 20 straight bar curls (heavy)
- 30 weighted dips (heavy)
- 75 back extensions

Legs, triceps , Abs

15 min intervals ( 1min / 1 min )
-----------
8 squat / 12 dips / 15 bench crunches  ( 15 min )
-----------
10 bar step ups / 15 concentrated cable skulls / 20 standing plate twists ( 15 min )

Back, Shoulders , Abs

10 min interval - 1 min sprint / 45 walk
----------
half deck - close grip lat pull / plate raise / rope crunch x 2
----------
half deck - low cable row x 2 / clean and press / leg swings 2

Legs, Triceps, Abs

warmup: 6 min run / sprint

100 cable crosses
150 leg extensions
-------------------
hammer strength dips / hack squat / dead bugs
1. 20 / 15 / 12
2. 12 / 12 / 12
3. 8 / 10 / 12

leg curls / scullcrushers / bench crunches
1. 20 / 15 / 22
2. 15 / 12 / 22
3. 12 / 10 / 22

outside :
- 20 double kickbacks
- 30 air squats
- 30 standing plate swings

Back , Chest , Abs

warmup 20 min intervals
--------------
125 shrugs
125 mid cable flys
125 crunches
80 close grip row
60 flat dbell press
60 dead bugs

10 min row