Back and Chest

Warmup
----------
50 pushups
25 pullups
------------
Row deads, Pec dec , Ab
1. warm up high rep
2. 10
3. 8
4. 6

hammer strength wide , bent over row , abs
1.warm up high rep
2. 10
3. 8
4. 6

12 to 6
shrug
press
pullup
leg swing

Shoulders and Tri's

warmup
--------------
50 cable cross
100 hanging knee side to sides
25 each arm low to high
50 plank up downs
----------------
10 dips
10 clean and press
10 dead bugs

9....
8....
-----------------
12 behind the neck alternating
10 skull crusher
20 plank reaches
x3
------------------

Chest / Tricep

warmup
-----------
50 hammer strength wide chest or decline press
50 hammer strength dips
------------
flat press / skullcrushers / hanging knee ups
1.
2.
3.
-------------
incline dbell / overhead dbell / crunches
1.
2.
3.
-------------
decline pushup / rope tri ext / dead bugs
1.
2.
3.

Legs and Shoulders

warmup
-----------
Leg Press / dbell side raises / hanging knee ups
1. 12 , 10 , 20
2. 10 , 12 , 20
3. 8, 15, 20
Smith lunge / alternating dbell upright row / Crunches
1. 10each , 12 , 20
2. 8 each , 10 , 20
3. 6 each, 8, 20
hack squat / clean and press / plank hold
1. 12 , 6 , fail
2. 10 , 6 , fail 
3. 8, 6, fail

Back and Chest

warmup
-----------
25 pullups
50 pushups
-----------
close lat pull / lat crunch / flat dbell
1.
2.
3.
----------
single cable row/ incline hammer presses / crunches
1.
2.
3.
----------
low cable row pulls / wide chest hammer strength / crucnhes
1.
2.
3.

Shoulders & Biceps

warmup
------------
75 dumbbell curl to press (seated) / 45 hanging leg ups
------------
smith standing press / incline curls / plank side to side
1. 10 - 16 - 50
2. 8 - 14 - 50
3. 6 - 12 - 50
------------
upright cable row / cable curl / plank up downs
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
------------
reverse behind the neck press / preacher curl / plank reaches
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20

Chest and Triceps

warmup
--------------
12 - 7's
- Clap pushups
- Dips
- GSPs or double knee ups
--------------
Smith incline / cable cross / opposite crunch ups
wide 8, 6 close / 12 / 20
close 8, 6 wide / 12 / 20
10 reg / 12 / 20
----------------
Wide chest / skullcrusher / hanging knee ups
12 / 12 / 20
10 / 10 / 20
8 / 8 / 20
---------------
hammer dbell press , flys , dips
10 , 10 , 15
8 , 8 , 12
6 , 6 , 10

Back and Shoulders

warmup
------------
pullups
hanging knee ups
clean and press
------------
rock stars
single arm row
back extension
------------
cable row deads
band front , mid , side
side to side plates

Legs and Back

warmup
-----------
20 pullups
75 lunges
50 dead bugs
-----------
50 dead lifts
50 leg curls
50 back extensions
------------
20 squats
35 t-rows
200 toe touches / plank if stopping

Legs and Shoulders

warmup
-----------
squat , bench , military
8, 8, 8
7, 7, 7
6, 6, 6
------------
outside
10 squat
10 hammer clean and press
10 lunge pulse each leg
10 upright alternating dbell rows
20 weighted crunch up
20 weighted toe touches

x 4

Back & Biceps

Warmup
------------
6 pullups
4, 6 cable curl drops
x 4
------------
seated cable row , easy curl , plank up down
1. 8 each , 8, 16
2. 7 each , 7, 14
3. 6 each , 6, 12
--------
reverse smith row, heavy hammer curls, plank reaches
1. 16, 14 total, 20
2. 14, 12 total, 20
3. 12, 10 total, 20

Shoulders and Triceps

warmup
------------
35 high cable cross
35 tri cable cross
------------
8-10 clean and press
8-10 dips
10 hanging knee ups
------------
6-8 hammer strength should press
8-10 rope tri extensions
25 russian twists
------------
35 upright rows
75 reverse crunches
35 dbell kickbacks each arm

Chest and Triceps

warmup
----------
20 pullups / 50 cable flys
----------
6 - 8 flat press
6- 8 hammer dips
1 min plank hold
x 4
----------
20 incline hammer alternating dbells
3 cable cross drops
35 crunches
-----------
outside

shoulders * anastasia
- 3 upright row cable drops
- 10 side dbell flys
- 12 hanging knee ups

Back and Biceps

warmup
-------------
8-10 pullups
6-8 wall curls
20 rope crunches
x 3
---------------
8-10 t-row
40 light dumbell curls ( alternating )
1 min plank hold
---------------
outside
15 deads
10 curls
15 pushups
10 rows
one stair

Chest and Triceps

warmup
-----------
10 - 12 decline alternating
6 , 8 , 10 incline tri extensions
30 leg swings

8 - 10 incline smith
8 - 10 dips
15 GSPs
---------
outside cards

Back and Biceps

warmup
------------
6-8 pullups
3, 5, 7 cable curls
50 plank side to sides
------------
6 each bent over row
6 each preacher dumbell curls
20 plank up downs
------------
outside
20 pushups
10 dbell deads
10 romian deads
10 hammer curls
1 stair

Legs and Shoulders

warmup
-----------
20 leg press
15 pushups
12 plate raises
x 3
-----------
8-10 dumbbell dead to press
20 plank up downs
6-8 leg curls
x 3
-----------
 6-8 close foot squats
10-12 cable cross shoulder
20 lying leg swings
x 3
-----------

Legs and Shoulders

warmup
----------
50 hack squat
35 standing military
75 pushup
----------
8-10 leg press
8-10 leg curl
15 shoulder cable raises
x 3
-------------
8-10 behind the neck
1 min wall hold
4-6 squats
x3
---------------
ABS

Chest and Triceps

warmup
------------
75 pushups
25 clean and presses
50 rope cable ext.
-----------
8-10 smith incline
8-10 weighted dips
10 hanging leg ups
x 3
-----------
6-8 flat dbell press
tri cable drops - 3 times 6 - 8 - 10
20 plank up downs
x 3
-----------
6-8 wide chest
4-6 kickbacks each
25 situps
x 3

Legs and Shoulders

warmup
-----------
75 pushups
100 step ups
50 shoulder flys (dumbbell)
------------
3 Times
6-8 leg press
15 Gsps
10 lunge pulse each leg
15 Gsps
8-10 clean and press
15 Gsps
------------
3 Times
12 cable shoulder swings
50 russian twists
16 walking lunges
50 russian twists
-------------
6 - 8 hack squats
10 hanging swings
10 behind the neck
10 hanging swings

Back and Biceps

warmup
----------
3x - 20 pushups , 15 reverse pullups , 30 band curls
----------
75 reverse back extensions
----------
3x - 6 to 8 dead , 8 - 10 goodmornings , 6 - 8 easy curl
----------
75 hanging knee side to side
----------
3x - 16 incline curls , 6 - 8 cable bar curl , 6 - 8 close lat pull
----------
75 dead bugs
----------
3x - 6-8 t- row , 6-8 pull up, 16 wall curls

Misc.

warmup
------------
3 times
30 air squats
12 pushups
10 pullups
------------
12 lunge kettle pulse each leg
8 rock stars each arm
plank hold
------------
8  dead to press
8 pullups
25 crunches
------------
8 clean and press
15 pushups
20 box jumps

Abs , Back , Bi's

warmup
-----------
50 plank reaches
20 close reverse grip lat pull (sets of 6)
100 plate side to sides
1 down the line dbell or cables
50 leg in outs
1 cable low row drops
50 plank reaches
30 total incline dbell curl
200 russian twists
20 wide lat pull
50 dead bugs

Chest and Triceps

warmup
-------------
15 pushups 10 dips x 4
-------------
decline dumbell hammer press / cable crosses
1. 12 / 3 fails
2. 10 / 3 fails
3. 8 / 3 fails
-----------
Incline hammer drops / skullcrushers
1. 8, 6, 4 / 12
2. 8, 6, 4 / 10
3. 8, 6, 4 / 8
------------
flat press / rope overheads
1. 8 / fail
2. 7 / fail
3. 6 / fail
------------
ab routine

Legs and Shoulders

warmup
----------
60 alternating behind the back press
100 air squats
20 pullups
----------
squats / upright dbell row
1. 8 / 10 each
2. 7 / 8 each
3. 6 / 6 each
----------
smith lunge / clean and press
1. 8 each / 10
2. 7 each / 8
3. 6 each / 6
----------
dbell step ups / cable crosses
1. 8 each / 15
2. 7 each / 15
3. 6 each / 15

Chest and Triceps

warmup
-----------
100 - pushups
100 - rope extensions
-----------
dbell decline press / skull crushers
1. 12
2. 8 - 10
3. 6 - 8
-----------
50 -  plate crunch ups
-----------
wide chest / overhead dbell ext
1. 12
2. 8 - 10
3. 6 - 8
----------
routine
10 decline pushup
10 overhead cable extension
.......

Back and Biceps

warmup
-------------
20 pullups / 75 cable curls
-------------
Bent over rows / incline dumbell curls
1. 12
2. 10
3. 8
4. 6
-------------
75 reverse back extensions / 75 back extensions
-------------
Dead lifts / wall curl
1. 12
2. 10
3. 8
4. 6
-------------
100 knee up side to side

Legs and Shoulders

Warmup: 

------------
35 squats / 20 pullups
-------------

leg press with military seated
1. 10 leg press / 15
2. 8 leg press / 12
3. 6 leg press / 10
4. 4 leg press / 8
-------------
front raises seated (heavy) / leg curls
1. 7 each / 15
2. 6 each / 12
3. 5 each / 10
4. 4 each / 8
--------------
side raise holds with leg extensions
1. 5 holds / 20 extensions
2. 4 holds / 18 extensions
3. 3 holds / 15 extensions

warmup 
-----------------
- 20 pullups 
- 35 rope curls 
- 50 gsp's
- 50 tbar rows 
- 35 wall curls
- 75 weighted back extensions
- 35 close grip row 
- 75 close row deadlifts
- 50 easy curls
- 300 seated leg in outs 
- 30 pull ups
- 60 total incline dbells
- 100 knee ups 

warmup
------------
75 air squat , 50 low row ups , 20 pullups
---------------
- 35 leg curls
- 35 seated military press
- 75 bench crunches
- 60 total seated side raises
- 100 leg press or 30 squats
- 500 plank side to sides  
- 60 total seated front raises
- 30 squat to press or 30 heavy leg press 
- 75 plank up downs 

Chest and Triceps

warmup :
------------
50 close grip pushups , 50 rope extensions , 20 pullups 
------------
flat smith machine / weighted dips 
1. fail / fail
2. mid 10 / 83. close 10/ 74. mid 8/ 65. close 8 / 5
-------------
100 hanging knee ups side to side 
-------------

Hammer Strength incline / cable cross 
1. fail / fail 
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 10
-------------
100 hanging knee ups side to side 

Legs and Shoulders

warmup
----------
20 pullups / 75 pushups
-----------
6 - 8 squat
10 box step ups total
6 - 8 dumbell dead to press each arm
6 - 8 dumbell upright row each arm
10 swings each arm
------------
50 leg curls
50 plate raises

Legs and Shoulders

warmup
----------
75 squat to press dbells
-----------
1. 10 leg press - 10 leg curls - 10 clean and press - 10 each arm flys
2. 9 leg press - 11 leg curls - 9 clean and press - 11 each arm flys
3. 8 leg press - 12 leg curls - 8 clean and press - 12 each arm flys
4. 7 leg press - 13 leg curls - 7 clean and press - 13 each arm flys
5. 6 leg press - 14 leg curls - 6 clean and press - 14 each arm flys
6. 5 leg press - 15 leg curls - 5 clean and press - 15 each arm flys
7. 4 leg press - 16 leg curls - 4 clean and press - 16 each arm flys

100 leg extensions

Abs and Arms

warmup
---------
15 pullups
20 rope tri ext
20 rope curls
100 plank side to side
----------
25 dips (weighted)
50 reverse crunches
50 plate crunches
----------
15 easy curls
25 dead bugs
25 plank reaches
----------
15 preacher curl
25 cable skulls
25 cable crunches
-----------
outside
resistant band curl
8 - 4 wide mid close
abs routine
15-10
twist , in out , swing

Chest and Back

warmup

--------------

15 pullups

35 pushups

--------

Flat dumbell / lat pull / flat fly / shrugs / hanging knee side to side

* If your waiting alternate plank hold and dumbell curls
1. 12 / 12 / 12/ 12 / 20
2. 10 / 10 / 10 / 10 / 20
3. 8 / 8 / 8 / 8 / 20
4. 6 / 6 / 6 / 6 / 20
5. 4 + 1 hold / 4 + 1 hold / 10 / 10 / 20
6. 3 + 2 hold / 3 + 2 hold / 12 / 12 / 20

Chest and Back

warmup - 1 mile
---------
100 pushups
100 back extensions
---------
bench press - pullups - plate crunches
1. 10 - 8 - 20
2. 8 - 8 - 20
3. 6 - 8 - 20
4. 4 - 8 - 20
---------
dead lift - incline smith - dead bugs
1. 15 - 15 - 10
2. 12 - 12 - 10
3. 10 - 10 - 10
4. 8 - 8 - 10

Chest and Back

warmup
---------
20 pullups
50 pushups
---------
incline wide row / pec deck
1.12 / 20
2. 8 / 10
3. 10 / 16
4. 6  / 8
---------
Flat bar press / Deads
12 / 12
10 / 10
8 / 8

Shoulders and arms

warmup
---------
pullups / pushups
--------
50 behind the neck hammer strength
50 preacher hammer
50 rope tris
---------
Cards
press alternating
curl
kickback
raise
crunch

Chest and Back

warmup
---------
20 pullups
40 pushups
---------
6 - 10 flat dbell
25 wide row
one stair / 20 leg raises
----------
6- 10 t-row
20 low fly
20 back extensions
------------
30 straight leg deads
20 pushups
5 burpee

Shoulders and Back

warmup
----------
close grip lat pull 10
plate front raises 25
shrugs 35
x3
----------
weighted back extension 20
plank up downs 16
smith military 10
x3
----------
2 miles

Chest and Back

warmup
---------
20 pullups / 50 pushups
---------
100 back extensions
---------
75 flat press ( bench or dumbs)
---------
75 lying pullups
---------
75 incline hammer presses

outside
--------
12 - 5's
pushups rows
burprees

30 abs

Legs and Shoulders

warmup
25 pushups
50 cable upright rows
50 leg curls
75 smith military (sets of 10-12)
75 Leg press or squats (sets of 10-12)
100 reverse back extensions
100 each leg pulse lunge outside - one at a time
100 dbell crunch ups
50 handstand or heavy clean and press

Triceps Chest Abs

warmup
----------
75 pushups
----------
100 alternating dbell press
50 dips
75 pec dec
75 incline tri ext .
100 high incline alternating press
50 skullcrusher
------------
75 dead bugs
2 stairs
200 side to side planks
2 stairs
100 straight leg crunch
2 stairs
25 in outs
2 stairs
plank hold till others finish

Legs and Shoulders

warmup
----------
squats 8
rockstars 8
swings 20
----------
squats 8
clean and press 8
dead bug 20
----------
350 calf raises

Chest and Triceps

warmup
-----------
50 pushups
25 pullups
----------
15 reverse press / 15 cable mid / plank hold to bench is open x 4
----------
10 smith incline / 20 dips / 15 hanging leg swings
----------
outside 8 - 4s
pushup claps
pushup swings
x 10 crunches

1 stair after each

Legs

warmup :
-------------
pullups
-------------
outside deck of cards :
x 2 free squat
kettle swing each arm
squat to press kettle
lunge weighted pulse
pushup holds top and bottom
burpee
kettle crunch ups

Shoulder and Legs

warmup
---------
Leg Press / box step up / smith military press / shoulder fly
1. 15 / 20 / 15 / 20
2. 12 / 18 / 12 / 20
3. 10 / 16 / 10 / 18
4. 8 / 14 / 8 / 18
5. 6 / 12 / 6 / 16
6. 4 / 10 / 4 / 16
-----------
outside
20 squat
10 step forward each
10 step backward each
20 raises plate
30 presses plate
30 russian twists
20 in outs
10 swings

Chest and Triceps

warmup:
---------
20 pullups
35 pushups
------------
Smith incline close grip / kickbacks / plank up downs
1. 20 / 15 each / 20
2. 15 / 12 each / 18
3. 12 / 10 each / 16
4. 10 / 8 each / 14
------------
Flat dbell / dips / plank side to sides
1. 10 / 10 / 50
2. 8 / 8 / 50
3. 6 / 6/ 30
4. 4 / 4 / 30
-----------
outside : 12 - down
pushup arm swing
pushup spider man
lunge front each leg
lung back each leg
squat
plate straight let
plate knee up
plate leg up
1 stair

Back and Biceps

warmup
------------
straight leg dead / pullup or chinup / straight bar curl
1.10 / 10 / 8
2. 8 / 8/ 6
3. 6 / 6 / 4
incline row / cable curls / cable swings
1. 12 / 20 / 20
2. 10 / 15 / 15
3. 8 / 12 / 12

outside cards
row
t-row
curl
stairs

Legs and Shoulders

warmup
---------
squat / kettlebell swings / shoulder cable crosses
1. 10 / 12 each / 15
2. 10 / 12 each / 15
3. 8 / 10 each / 12
4. 8 / 10 each / 12
5. 6 / 8 each / 10

shoulder down ups / smith lunges / rockstars
1. 12 each / 12 each / 12 each
2. 12 each / 12 each / 12 each
3. 10 each / 10 each / 10 each
4. 10 each / 10 each / 10 each
5. 8 each / 8 each / 8 each

outside
--------
30 lunges
20 crunch presses
20 plate raises
10 burpess

Back

warmup
------------
75 dumbell dead lifts
75 mountain climbers
75 tbar rows
35 plank up downs
75 back extensions
35 each arm bent over rows
5 stairs
75 shrugs
 outside abs
---------------
75 x 3
75 burpees

Legs and Shoulders

warmup
------------
50 weighted lunges
75 cable shoulder swings
100 bicycles
--------------
30 squats
50 smith standing military
75 box jumps
--------------
100 walking free weighted lunges
35 handstand pushups or clean and presses
50 burpees

Back and Chest

warmup
--------
8 wide grip row / 20 pec dec / 50 mountain climbers x 4
--------
12 decline press / 8 pullups / 20 back extensions x 4
--------
6 flat press dbell / 8 lat pull close / 20 rope crunches x 4
--------

Legs and Chest

warmup
---------
50 each leg - single leg leg press
150 low to high dumbells
10 stairs
----------
Squat - weighted or air 30 weighted or 150 air
100 cable fly
50 up down planks
----------
150 lunge pulse ( 75 each )
150 pushups
30 burpess
one suicide

Legs and Arms

warmup
---------
75 leg press ( 3 x 25)
50 dips
25 burpees
----------
50  weighted box step ups ( 25 each leg )
30 easy curl heavy
10 stairs
----------
100 wall hold curls total
100 cables crosses
50 dead bugs
25 burpees

Chest and Back

warmup
---------
Flat press / reverse grip lying pullup / side to side planks or mountain climbers
1.20 / 8 / 50 flip flop
2.15  / 10 / 50 flip flop
3.12  / 12 / 50 flip flop
4. 8  / 15 / 50 flip flop
5. 6  / 20 / 50 flip flop
6. 4  / 15 / 50 flip flop
7. 8  / 12 / 50 flip flop
8. 12  / 10 / 50 flip flop
9. 20  / 8 / 50 flip flop
----------
100 Flat dbell hammer press
50 bent over rows each arm
25 burpees

Chest and triceps

Warmup
-----------
20 pullups
50 pushups
------------
dumbell low to high - reps starting at 12
100 incline tri cable extensions
75 straight leg situps

dumbell high to low - reps starting at 4
100 cable crosses
25 burpees

flat press drops
dip drops
10 stairs

Back and Biceps

warmup

------------

135 press to fail 

------------

75 Row deads 

40 total heavy hammer curls 

6 dbell leg hold till fail 

6's - 6 pullups 6 heavy curls - 6 times 

plank reaches until partner ends 

36 bent over rows each arm 

72 incline dbell curls total 

150 hanging knee ups 

Legs and Shoulders

warmup
---------
pullups to fail
pushups to fail
---------
100 leg press ( sets of 20 )
100 total dumbell front raises
100 plank up downs

30 squats ( sets of 6 )
40 clean and presses ( sets of 8 )
200 bench weighted russian twists

100 upright dbell row
150 dbell weighted walking lunges
wall hold to fail
plank hold till fail

Chest and Tricep

warmup
------------
150 flat press or dbells
75 kickback each arm
200 plank side to side

100 cable cross
100 high cable flys
50 hanging leg swings

150 Incline hammer strength alternating
75 skull crushers
300 mountain climbers

Legs Misc.

warmup
-----------
135 press to fail
------------
50 squat ( lunges while partner finishes )
50 leg press ( stepups until finish for partner )
50 plate crunch ups
50 reverse crunches
50 burpees
10 stairs
-----------
135 press to fail

Chest Abs Triceps

warmup
-----------
20 pullups
pushups to fail
-----------
75 tri cable crosses
150 dumbell low to highs total
100 rope crunches
7 stairs

100 dead bug on bench
50 pullover to press
75 dips
200 standing plate swings

100 cable skulls ( jump rope until partner finishes )
50 dumbell flys ( pushup negs until partner finishes )

Back and Biceps

warmup
-----------
Pushups till fail
------------
100 lying pullups
50 wall curls
300 mountain climbers

75 straight leg dbell deads
50 incline curls total
100 weighted back extensions
3 min jump rope

50 close lat pull
25 pullups
100 behind the back cable curl
10 pushups + 5 burpess x 5

Legs and Shoulders

warmup
------------
20 pullups
------------
150 kettlebell swings (75 each arm )
50 plate raises
75 hanging knee ups
300 box jumps
100 reverse shoulder flys
100 plank up downs
75 leg extensions
75 leg curls
30 clean and press

Shoulders and Legs

warmup: 1000 meters or 400 stairs
-------------------------
20 pullups
-------------
75 dumbell squat to hammer press (guys ) / 75 dumbell squat to upright row (girls)
50 plank up downs
100 straight dead to press
50 shoulder rolls
30 squats ( 10, 8 , 6, 4, 2 )
one suicide
50 leg press ( one set - place at last or second to last

Chest Triceps

warmup : 1000 meters or 400 stairs
-------------
20 pullups
-------------
low to high dumbell press ( sets of 8 -10 when easy , till fail max weight )
-------------
300 side to side planks
-------------
high to low dips ( sets of 8 -10 when easy , till fail max weight )
-------------
50 burpees outside
-------------
75 mid flys cable
-------------
75 rope tri extensions
------------
10 stairs