Back and Biceps

warmup
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incline wide grip row / easy curl heavy / crunch plate ups
1.12, 10, 20
2.10, 8, 20
3.8, 6 , 20
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75 row deads
100 dbell curls
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x3
8  pullups
10 hanging leg ups
12 incline dbell curls

outside :
- 50 Low row
- 50 Each arm T row
- 50 curls
- 75 russian twists
- 75 foward leg
- 75 swing

Legs and Shoulders

warmup
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Standing smith military press / leg curl / reverse crunch
1. 12 , 20 , 15
2. 10, 15 , 20
3. 8, 10 , 25
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Leg extensions / shoulder cable crosses / rope crunches
1. 25, 20 , 20
2. 20, 18 , 20
3. 10, 15, 20
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squats
15, 10, 8, 6
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Outside - dbells 12-6s
- upright row alternating x2
- side flys x 2
- air squat x 5
- burpees
- straight leg sit-up x 2

Chest and Tri's

warmup
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high incline hammer press alternating / smith heavy press / cable rope tri extensions
1. 20 / 8 / 32
2. 16 / 6 / 28
3. 14 / 4 / 24

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flat dbell fly / seated double kickback / russian twists
1. 20 / 20 / 20
2. 18 / 18 / 18
3. 15 / 15 / 15

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outside
- 50 plank side to side
- 5 reg negative pushups
- 20 plank reaches
- 10 close grip pushups
- 10 plank down ups
- 25 chair dips
- 15 gsps

Back Bicep Abs

warmup
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75 lying pullups
35 wall curls
100 reverse crunch
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100 lat pull cable alternating
100 light preacher curls
300 heel touches
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50 incline row
30 pullups

outside
- band curls
- crunches
- burpees

Legs and Shoulders - Outside

warmup
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outside :

• 10 handstand pushup or 15 military presses / 20 plate raises 
• Lunge one full court
• 10 burpees and 2 stairs 
• Lunge one full court 
• 15 straight leg dead to clean and press 
• lunge one court 
• Abs 3 positions - 20 each