Chest and Legs

warmup : cardio
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50 wide chest hammer strength
50 leg press
100 reverse crunch Russian twists
50 incline hammer strength
50 leg curls
50 hanging leg swings
50 pec dec
50 leg extensions
50 double crunch machine

* 400 calf raises

Back, Shoulders, abs

warmup: cardio
-----------------
* use moderately heavy weight

50 close grip lat pull
50 shoulder cable crosses
50 plate crunch ups
50 wide grips seated cable row
50 hand stand pushups or military bar press
50 reverse crunches
50 each arm single high incline cable row
50 clean and press
50 dead bugs

outside:
20 plate raise
15 pushup to arm stretch
50 mountain climbers
15 burpees

x3-5 depending on time

Legs, Chest, Abs

warmup: cardio
---------------
Do the next routine on the list after last week. track your rep count per exercise using the same weight throughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

30 min 

Outside: 
30 pushups 
3 stair up downs 
50 air squats 
x3 

Biceps , Triceps , Abs

warmup: cardio
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100 straight bar curl
100 cable skull crushers
100 machine double crunch
75 seated incline curl dbell
75 tri cable cross
75 rope crunches
50 hammer strength curls
50 weighted dips
50 plate crunch ups

* outside
20 close grip pushups
25 band curls
5 up downs

x3

Legs, Chest, Abs

warmup : cardio
---------------
choose one routine. track your rep count per exercise using the same weight thoughout. redo the same routine in one month hopefully doing better

*stay consistent will your form throughout. competing against yourself

Routine 1: 
Squat
high cable fly
dead bugs

Routine 2:
Weighted box step ups
bench press
russian twists

Routine 3 : 
Leg press
pec deck
crunches

Back, Shoulders , Biceps , Abs

warmup: cardio
----------------
Pullups, handstands pushups, band curls, back extensions, crunches
1. 10, 10, 35, 30, 30
2. 10, 10, 35, 30, 30
3. 8, 8, 30, 25, 25
4. 8, 8, 30, 25, 25
------------------
Lying pullups , leg swings lying, shrugs, heavy easy curl, front plate raises
1. 12, 50 total, 35, 8, 12
2. 12, 50 total, 35, 8, 12
3. 10, 40 total, 30, 6, 10
4. 10, 40 total, 30, 6, 10
------------------
outside
- 15 plate down ups ,  sprint to end , 20 side band raises, 3 up downs

Chest , legs, triceps

warmup: cardio

decline press, straight leg dead , dips , reverse crunches
1. warmup ( light weight, rep out )
2. 10, 12, 15, 20
3. 8, 10, 12 , 20
4. 6, 8, 10, 20
5. 4, 6, 8, 20

flat press, smith lunge, hammer dip machine , hanging leg swings
1. warmup ( light weight, rep out )
2. 10, 10 each, 15, 12
3. 8, 9 each, 12, 12
4. 6, 8 each, 10, 12
5. 4, 7 each, 8, 12

outside
25 air squat
run to fence
20 pushups
3 up downs on stairs

x 3