Shoulders and Back

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

Chest and Back

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

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

1 stair after each

Legs

warmup :
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pullups
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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