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