Legs and Shoulders

warmup
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20 pullups / 75 pushups
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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
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50 leg curls
50 plate raises

Legs and Shoulders

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

Chest and Back

warmup

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15 pullups

35 pushups

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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