Legs and Shoulders

warmup: 400 stairs
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20 pullups
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10 squat / 20 box step up weighted / 60 plank side to sides / 15 each dumbell front raises x3
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10 smith upright row / 25 smith standing press / 12 plank up downs / 10 single leg leg press x3
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10 smith lunge each leg / 15 box jumps / 15 side dbell raises / 20 reverse crunches x 3

Chest and Shoulders

warmup: 1000 meter row or 400 stairs
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20 pullups / 50 pushups
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flat bench / girls upright row , guys shrugs / pullovers
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flat bench / seated reverse flys / flys

Back and Biceps

warmup : 1000 meter row or 400 stairs
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- 25 pullups
- 50 total incline curls
- 7 each arm - Down the line bent over rows ( 5 pounds increments - guys 100 to 60 lbs /girls 35 to 10 lbs)
- 50 behind back cable curls
- 35 close grip lat pull
- 50 high cable curls
- 50 row deads

Legs and Shoulders

warmup: 1000 row or 400 stairs ( no resting stairs )
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20 pullups / 50 pushups
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Squat 12 - 6 s / reverse back extension or crunch 20
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Clean and press or standing smith 10 - 5s / reverse back extension or crunch 20

Chest and Triceps

1000 meters or 400 stairs ( no resting arms)
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25 pullups
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75 dips
50 incline tricep extensions
50 cable skullcrushers
50 overhead tricep extensions
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outside deck of cards
- wide pushup
- close pushup
- decline pushup

Chest and Triceps

1000 meters or 400 stairs
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50 lying pullups
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8 - 4
- decline press
- pushup SLOW
- back extension plate holds
- dips
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12 - 10
- pec dec
- double kickback
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8 - 4
- flat dbell
- decline pushup
- overhead dbell extension
- GSP holds

Back and Biceps

1000 meters or 400 hundred stairs
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25 pullups
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10 to 6s
- reverse grip low row
- straight dead
- wall bar curl
- incline curl each arm
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150 crunches
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10 to 6s
- wide lat pull
- easy curl
- swing
- rope curl