Shoulder and Legs

warmup
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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
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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:
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20 pullups
35 pushups
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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
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Flat dbell / dips / plank side to sides
1. 10 / 10 / 50
2. 8 / 8 / 50
3. 6 / 6/ 30
4. 4 / 4 / 30
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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
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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
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30 lunges
20 crunch presses
20 plate raises
10 burpess