Legs, Chest, Abs

warmup
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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
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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
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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
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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