Misc.

warmup

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20 pullups 

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Leg extensions / rockstars 

1. 25 / 15

2.12 / 10

3. 10 / 8 

4. 8 / 6 

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Leg curls / low cable cross 

1. 25 / 12

2.12 / 12

3. 10 / 10

4. 8 / 10

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outside : 

35 air squat

15 plate press 

50 russian twist 

10 burpee 

Chest and Triceps

warmup:
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20 pullups / 10 girls
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high incline smith press / cable cross / reverse crunch
1. 20 / 20 / 20
2. 15 / 15 / 20
3. 12 / 12 / 25
4. 10 / 15 / 25
5. 8 / 20 / 25
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Cable flys / kick backs
1. low 20 /
2. low 15 /
3. mid 20 /
4. mid 15 /
5. high 20 /
6. high 15 /
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outside deadbugs

Back and Biceps

warmup
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Pullup / TRX / Easy curl / reverse curl dbell
1. 10 / 20 / 10 / 20
2. 8 / 16 / 8 / 16
3. 8 / 16 / 8 / 16
4. 6 / 12 / 6 / 12
5. 6 / 12 / 6 / 12
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T-Row / back extensions / hammer curls
1. 25 / 25 / 12 total
2. 20 / 25 / 12 total
3. 15 / 20 / 10 total
4. 10 / 15 / 10 total
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outside planks

Chest and Triceps

warmup
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Pec deck / Overhead cable
1. 20 / 15
2. 15 / 12
3. 8 / 10
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Incline dbell fly / tri cable cross
1. 20 / 15
2. 15 / 12
3. 8 / 10
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smith flat press / cable skullcrushers
1. 8 / 20
2. 6 / 15
3. 4 / 10
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outside
60 side to side planks
10 pushup arm swings
10 plank reaches
8 plank up downs
5 push up negatives
3 stairs

warmup
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Lat pull 12-6s
Easy curl 12-6's
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Outside 15 - 10s
Mid low row
dbell curls
burpee

Legs and Shoulders

warmup
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squat / rockstar / back extension
1. 20 / 10 each / 25
2. 15 / 10 each / 25
3. 10 / 9 each / 25
4. 8 / 9 each / 20
5. 6 / 8 each / 20
6. 8 / 8each / 20
7. 10 / 7 each / 15
8. 20 / 7 each /15

Outside
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shoulder bands 12-8s
25 chair lunge each leg
50 air squat

Chest and Triceps

warmup
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hammer strength incline / cable rope ext. / cable crunches
1.20 / 20 / 20
2.10 / 10 / 10
3.5 / 5 / 5
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hammer flat press / skullcrushers/ back extensions
1.12 / 12 / 25
2.10 / 10 / 25
3.8 / 8 / 25
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wide chest heavy / overhead cable ext.
1. 8 / 15
2. 8 / 15
3. 8 / 15
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outside:
dbell pushup sides 10 each
dbell push neg 3
GSP hold to fail
burpee 10