Chest, Bicep, Abs

warmup: cardio

warmup:
100 wide grip smith press
200 band curls

flat flys / preacher drops / plate swings
3,6,9 / 12 / 35
8 / 3,6,9/ 35
2,4,6 / 10 / 35

incline flys / incline dumbell curls / dead bugs
10 / 20 total / 15
3,6,9 / 18 / 12
8 / 16 / 10

Back, Triceps, Abs

warmup

Bent over rows - dumbbell   8 / 6 / 4 three sets
Single arm shrugs - 20 / 10 / 15
Hammer strength dips drops 1, 2, 3, ... 10 ( one set )
Rope crunches 20 / 20 / 20

Dead lifts 12, 8 , 4 , 6, 10
close grip press (smith) into skulls 16 - 8 / 20 - 6 / 10 - 25
back extensions 300

outside

Legs, Chest, Abs

warmup: 5 min

----------------

60 alternating hammer incline press 

100 leg extensions

30 hanging leg swings 

---------------

8 squat 

8 press 

weighted lunges down and back 

20 incline cable flys 

15 plate crunch ups 

----------------

3 stairs box jumps 

30 leg swings 

15 clap pushups 

10 bench lunges 

Chest, Biceps, Abs

warmup: 5min
---------
- 100 pec dec or 75 mid cable fly
- 150 band curls
----------
x3
8 incline dumbell
15 pushup climbers
12 heavy hammer curls
----------
x3
20 alternating wide chest hammer strength
10 preacher curls
30 back extensions
----------

Chest, Tri, Abs

warmup : 5min

Routine 1 :
12 dead bugs
15 flys
8 flat press
50 incline tri extension

Routine 2 :
15 decline crunch
12 decline flys
8 decline press
30 dips

Routine 3 :
45 sec sprint
30 rope crunches
20 overhead cable extensions
30 low to highs

Back , Shoulders , Abs

10 min intervals

100 total rock stars
75 dead lifts
50 dead bugs

150 lying pullups ( over and under grips 75 each )
50 handstand or military press
75 plate crunch ups

15 outside strait leg dead to clean press
12 low row
1 suicide

Chest, Biceps, Abs

2000 meter row

Decline press - push up  / wall straight bar curls - band reverse / bench crunches
1. 10 - 15 / 12 - 15 / 20
2. 8 - 20 / 10 - 18 / 20
3. 6 - 25 / 8 - 20 / 20
4. 4 - 30 / 6 - 25 / 20

Smith incline - low to high / down the line / bench dead bugs
1. 12 - 20 / down the line / 12
2. 10 - 18 / down the line / 12
3. 8 - 16 / down the line / 12
4. 6 - 14 / down the line / 12

outside
- 50 band
- 25 pushup
- 4 up / downs