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 )
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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
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half deck - close grip lat pull / plate raise / rope crunch x 2
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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
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125 shrugs
125 mid cable flys
125 crunches
80 close grip row
60 flat dbell press
60 dead bugs

10 min row