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