Deck of Cards

warmup: cardio
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Deck of cards :
- 2 x dumbbell low to high
- each arm dumbbell curl
- 2 x air squats
- 2 x Push up to stretch
- 2x lunges

* every three ,one mine plank hold

Deck of Cards

warmup: cardio
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deck of cards:
- dumbbell down to press each arm
- low dbell rows
- double kickbacks
- upright rows
- x3 mountain climbers
- GSP's

* every third round one min plank hold

Legs , Chest , Triceps, abs

warmup: cardio
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leg press , dead lifts, flat dumbbell press drops, bench dead bugs , dips

8 , 8 , 6 drop 20 , 10, 12

* as many times through as possible

Back , Shoulders, Biceps , Abs

warmup: cardio
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seated shrugs , military press, reverse fly , seated dbell curls , seated plate swings
1. 12, 10 , 15 , 20 total , 20 total
2. 12, 10 , 15 , 20 total , 20 total
3. 10, 8 , 12 , 18 total , 20 total
4. 10, 8 , 12 , 18 total , 20 total
5. 8, 6 , 10 , 16 total , 20 total
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t- row , rock stars , heavy easy curl , hanging leg swings
1. 10, 10 each , 8, 12
2. 8, 9 each , 7, 12
3. 8, 8 each , 6, 10
4. 6, 7 each , 5, 10
5. 6, 6 each , 4, 8

Legs , Chest , Triceps

warmup 1: 5 min cardio
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warmup 2:
- 100 total low to high
- 120 total single tri cable extension
- 150 air squats
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squat , press , skull
1. 8, 8, 20
2. 8, 8, 18
3. 8, 8, 16
4. 6, 6, 14
5. 6, 6, 12
6. 20, 20, 10

Back and Bi's

warmup: 5min cardio
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75 each arm - low row cable pull
75 each arm - low bicep curl
150 russian twists
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75 each arm - mid cable row
75 each arm - mid cable bicep curl
150 crunches
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100 each arm - single arm lat pull
100 each arm - high bicep curl
100 rope crunches

Chest & Tris

warmup: 5 min cardio
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100 high cable tri crosses
100 high cable flys
100 plate twists
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100 smith incline press
100 reverse crunches
100 dips
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100 alternating flat press
100 cable skulls
100 leg swings