Shoulders and Triceps

warmup
------------
35 high cable cross
35 tri cable cross
------------
8-10 clean and press
8-10 dips
10 hanging knee ups
------------
6-8 hammer strength should press
8-10 rope tri extensions
25 russian twists
------------
35 upright rows
75 reverse crunches
35 dbell kickbacks each arm

Chest and Triceps

warmup
----------
20 pullups / 50 cable flys
----------
6 - 8 flat press
6- 8 hammer dips
1 min plank hold
x 4
----------
20 incline hammer alternating dbells
3 cable cross drops
35 crunches
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outside

shoulders * anastasia
- 3 upright row cable drops
- 10 side dbell flys
- 12 hanging knee ups

Back and Biceps

warmup
-------------
8-10 pullups
6-8 wall curls
20 rope crunches
x 3
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8-10 t-row
40 light dumbell curls ( alternating )
1 min plank hold
---------------
outside
15 deads
10 curls
15 pushups
10 rows
one stair

Chest and Triceps

warmup
-----------
10 - 12 decline alternating
6 , 8 , 10 incline tri extensions
30 leg swings

8 - 10 incline smith
8 - 10 dips
15 GSPs
---------
outside cards

Back and Biceps

warmup
------------
6-8 pullups
3, 5, 7 cable curls
50 plank side to sides
------------
6 each bent over row
6 each preacher dumbell curls
20 plank up downs
------------
outside
20 pushups
10 dbell deads
10 romian deads
10 hammer curls
1 stair

Legs and Shoulders

warmup
-----------
20 leg press
15 pushups
12 plate raises
x 3
-----------
8-10 dumbbell dead to press
20 plank up downs
6-8 leg curls
x 3
-----------
 6-8 close foot squats
10-12 cable cross shoulder
20 lying leg swings
x 3
-----------

Legs and Shoulders

warmup
----------
50 hack squat
35 standing military
75 pushup
----------
8-10 leg press
8-10 leg curl
15 shoulder cable raises
x 3
-------------
8-10 behind the neck
1 min wall hold
4-6 squats
x3
---------------
ABS