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
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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