Arms / Abs

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

Legs, Triceps , Abs

warmup
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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
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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