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
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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
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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