Back and Biceps

warmup :

500

50 dead lifts
50 lying reverse grip pull- up
25 wall curls (heavy)
25 pull- ups or assisted
50 hammer strength preacher (light)
100 back extensions
Outside
75 straight leg dead
50 reverse row
50 burpees

Legs and Shoulders

warmup
-------------
8 leg press
30 dbell front raises
8 squat
30 cable crosses
20 reverse crunches
-------------
outside
- 15 pushup to clean and press
- close lunge to first court
- 20 upright row
- wide lunge to second court
- 50 standing plate twists

Misc.

Deck or Cards
--------------
5's
- lunges step forward each leg
- clean and press
- x 2 reverse grip push-up
- x 3 toe touches
- x 3 straight leg deads
- mid band , side band
- reverse grip low row
- strait leg sit up
- lunge step backward each leg
- front band
- burpees

Deck of Cards

warmup:
----------------
Deck of Cards - 3's
-----------------
- dumbells swings each arm
- pushup x 2 / anastasia shoulder pushup x 2
- plank side to side x 3
- around the world
- low to highs x 2
- squat x 3
- kickbacks
- dips
- crunches x 2
- knee up pushups
- moutain climbers
- burpees

Back and Bicep

warmup
--------------
Wide lats
- 50 130 lbs
- 40 180 lbs
- 30 200 lbs

Easy Curl
- 30 25's
- 25 35s
- 20 45's

200 back extensions
100 rope curls

outside :
20 low row
10 curls
35 shrugs
5 stairs

Legs and Shoulders

warmup
--------------
150 rock stars total
200 leg extensions
200 leg curls
---------------
outside
- 15 squat
- 35 air squat
- 8 clean and press
- 12 press
- 10 burpees

Legs and shoulders

warmup
---------
Leg Press Pyramid
15, 12, 10, 8, 6, 4, 6, 8, 10, 12, 15

50 seated reverse fly
50 plates raises
100 russian twists
-----------------
static lunges 150 each leg
75 clean and press
75 burpees

Chest, Tricep, Abs

warmup
-----------
150 cable flys - bench - 50 high incline, 50 mid incline, 50 flat - sets of 25
150 hammer strength dips - sets of 25
150 leg swings
-----------
15 smith incline negatives - 3 sets of 5
10 + 5 neg cable tri cross - 3 sets
3 leg holds - 3 sets
-----------
Oustide
- 10 low mid high hold push ups
- 25 plate side to sides
- 4 weighted stairs

Chest , Tricep, Abs

warmup
------------
100 pec dec drops
100 tricep extension drops
200 leg swings (seated )
------------
20 incline flys
35 standing plate twists
12 overhead dbell extesions
x 3
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10 smith close grip press
10 reverse grip press
25 side to side hanging knee ups
x 3