Legs and Biceps

warmups
------------
75 air squats
75 light light bell curls
---------------
weighted walking lunges
6-8 easy curls heavy
15 plate crunch ups
x3
----------------
8- 10 High leg press
12 total incline curl
50 russian twists
x 3
-----------------
4-6 squat
8-10 leg ex
6-8 leg curl
down the line curls
----------------

Back and Chest

warmup:
-------------
20 pullups
50 peck decks
------------
Alternating dbell press / dbell rows / standing plate twists
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
-----------
lying reverse grips pullups / incline hammer press / plate crunch up
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
---------------
6 pullups 6 pushup holds (top, mid, ground) , 6 weighted dead bugs
5 ....
4.......
3......

Back and Chest

warmup
-----------
side to side close grip lat pull / dbell press / plank up downs
1.10, 10 , 20
2. 8 , 8, 20
3. 6, 6, 20
----------
50 wide chest - 3 mins
50 low cable rows - 3mins
50 bench crunches - 2 mins
-----------
wide pullups / low to highs / russian twists
1. 8 , 16. 50
2. 7, 14, 50
3. 6, 12, 50
--------------
outside
25 pushups - arms off ground
2 stairs
20 legs in outs

Back and Chest

Warmup
----------
50 pushups
25 pullups
------------
Row deads, Pec dec , Ab
1. warm up high rep
2. 10
3. 8
4. 6

hammer strength wide , bent over row , abs
1.warm up high rep
2. 10
3. 8
4. 6

12 to 6
shrug
press
pullup
leg swing

Shoulders and Tri's

warmup
--------------
50 cable cross
100 hanging knee side to sides
25 each arm low to high
50 plank up downs
----------------
10 dips
10 clean and press
10 dead bugs

9....
8....
-----------------
12 behind the neck alternating
10 skull crusher
20 plank reaches
x3
------------------

Chest / Tricep

warmup
-----------
50 hammer strength wide chest or decline press
50 hammer strength dips
------------
flat press / skullcrushers / hanging knee ups
1.
2.
3.
-------------
incline dbell / overhead dbell / crunches
1.
2.
3.
-------------
decline pushup / rope tri ext / dead bugs
1.
2.
3.

Legs and Shoulders

warmup
-----------
Leg Press / dbell side raises / hanging knee ups
1. 12 , 10 , 20
2. 10 , 12 , 20
3. 8, 15, 20
Smith lunge / alternating dbell upright row / Crunches
1. 10each , 12 , 20
2. 8 each , 10 , 20
3. 6 each, 8, 20
hack squat / clean and press / plank hold
1. 12 , 6 , fail
2. 10 , 6 , fail 
3. 8, 6, fail