Chest and Triceps

Warmup
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20 pullups
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75 cable low cable flys or pec dec
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10 - 6's
Flat press ( dumbell ) / weighted dips
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10 - 6s
Tri cables
-Front
-Side
-Overhead
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Outside 10-6's
- pushup swing
- plank up downs
- plank reaches
- burpees

Back and Biceps

warmup
---------
20 pullups
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Single arm T-row / pull up / wall curl / reverse crunch
1. 12 each / 7 / 12 / 25
2. 10 each / 6 / 10 / 25
3. 8 each / 5 / 8 / 20
4. 6 each / 4 / 6 / 20

Incline row single / wide lat pull / lat crunch / 21's cable (reverse, wide , inside)
1. 12 each / 8 / 20 / 21's
2. 10 each / 7 / 20 / 21's
3. 8 each / 6 / 20 / 21's
4. 6 each / 5 / 20 / 21's

Shoulders and Legs

warmup
---------
30 pullups
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smith hack squats / kettlebell swings / gsps
1. 20 / 15 each arm / 30
2. 12 / 12 each arm / 25
3. 10 / 10 each arm / 20
4. 8 / 8 each arm / 15
5. 6 / 6 each arm / 10
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squat / kettlebell low to high / side to side bar
1. 20 / 15 each arm / 20
2. 12 / 12 each arm / 20
3. 10 / 10 each arm / 20
4. 8 / 8 each arm / 20
5. 6 / 6 each arm / 20

Triceps and Chest

warmup

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30 pullups 

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Triceps / Abs 

- 50 dips 

- 25 hanging swings 

- 50 overhead cable ( low position )

- 50 revese crunch 

- 50 crosses 

Outside - Dec of Cards 

pushups / stairs 

Chest and Triceps

warmup
--------
30 pullups
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flat press / cable skulls / hanging leg ups
1. 30 / 20 / 10
2. 20 / 10 / 15
3. 10 / 8 / 20
4. 8 / 8 / 20
5. 6 / 6 / 20
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incline hammer dbell / incline cable tri ex / plate crunch ups
1. 30 / 20 / 10
2. 20 / 10 / 15
3. 10 / 8 / 20
4. 8 / 8 / 20
5. 6 / 6 / 20
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outside low to highs 20 , pushups 10 , burpee 5

Chest and Triceps

warmup
---------
30 pullups / 20 girls
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Flat bar (guys )or Incline dbell (girls) / cable flys
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
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Dips / cable cross extensions
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
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outside deck of cards

Triceps and Chest

Warmup
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20 pullups
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15-12's
cable cross
flys
30 sec sprint
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15-12s
incline tri ext cable
pushup
30 sec sprint
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15-12s
cable skulls
dbell flat hammer press
30 sprint
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15 - 10s
3 abs - 2 stairs

Back and Bicep

warmup
-----------
15 - 10s
- chuck norris
- straight bar curl
- reverse grips rows
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15 - 10
- close lat pull
- row deads
- incline curls dbell
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outside
* russian twists 50 / 10 burpee

Chest and Triceps

warmup
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20 pullups
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Dumbell flat press down the line / girls incline
*spotter low to high dbells
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Dip drops or hammer dip drops
*spotter double kickbacks
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repeat flat press or incline
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repeat dips
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outside 15-10s
close grip pushup
plank up downs
burpee