Misc

warmup
----------
outside deck of cards
-------------------
- dbell low to high each arm
- curls alternating x 2
- plank side to side
- stairs
- crunches x 5
---------------------
- hammer military alternating x 2
- hammer curl alternating x 2
- burpees
- mountain climbers x 5
- straight leg crunches x 3

Back & Chest

warmup
-----------
50 glose grip row
50 high incline dbell press
-----------
50 wide grip incline
50 low incline dbell press
----------
50 close grip lat pull
50 flat press


outside :
100 straight leg deads
200 dbell low to highs
10 stairs

Legs and Triceps

warmup
----------
50 smith lunge squat - each leg

tri cables
- 50 reg
- 50 reverse
- 50 overhead
- 50 rope
- 50 crosses

50 leg extensions
50 leg curls
-----------
outside
150 squats (dbell)
200 plate side to sides
200 double kickbacks

Shoulders and Biceps

warmup
-----------
- 50 standing smith military press ( 30 front / 20 back)
- 75 rope cable curls
- 75 bench crunches
- 100 dbell alternating upright rows
- 50 each arm preacher curl dbells
- 75 reverse crunches
-----------

15 clean and press
10 curls
25 leg swings
4 stairs

Misc.

warmup
-----------
100 back extensions
75 cable swings
50 lat curls
75 total seated dbell curls to press
100 weighted russian twists
100 incline tri extensions / 50 pullovers

Chest and Back

warmup :
---------------
8 flat bar press
3 negative pushups
8 pullups
3 negative lying pullup
15 low cable fly or incline dbell fly
20 shrugs

Legs & Triceps

warmup
--------------
Leg Press - one set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

Hammer Strength Dip Machine - One set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

--------------
Squat / Rope Tri extension / Leg Extension / reverse tri extension
1. 8 / 18 / 25 / 15
2. 7 / 15 / 25 / 15
3. 6 / 12 / 20 / 10
4. 7 / 10 / 20 / 10
5. 8 / 8 / 15 / 8

Outside:
10 back lunge each side
10 front lunge each side
10 pulse each side
50 airsquats
5 stairs