Warmup

30 seconds each, 2 sets:

  • Medicine ball folds

30 seconds each, 2 sets:

  • Flutter kicks
  • In and outs
  • Bicycles

3 sets:

  • Leg raises
  • Reverse lunges
  • Box jump

4 sets:

  • High knees
  • Lunges

Arms

  • Cable pull down 10x each arm, plate tricep extension 20x, 4 sets
  • Cable tricep forward extension 10x each arm, plate overhead press 20x, 4 sets
  • Dumbbell leaning forward tricep extension 10x each arm, tricep dips 15x, 4 sets
  • Straight bar cable pull down palms up 10x, straight bar cable pull down palms down 10x, 4 sets
  • Dumbbell raise angled 10x, dumbbell raise front 10x, 4 sets
  • Machine single arm overhead press 5x each arm, machine overhead press 5x, 4 sets
  • Incline bench curls 10x, 4 sets
  • Sitting hammer curls 10x, 4 sets

Shoulders and back

  • Cable lat pull down 10x, leaning forward plate row 10x, 4 sets
  • Row isolation machine, 10x each arm, 4 sets
  • Row isolation machine, 10x both arms, 4 sets
  • Face pulls 10x, 4 sets
  • Arnold press 10x, 4 sets
  • Dumbbell delt raises with bent arm 10x, 4 sets
  • Dumbbell raise front 10x, 4 sets
  • Shrugs 10x, 4 sets

Abs

30 seconds each, 3 sets:

  • Leg raises
  • Knees to chest
  • Crunches
  • Situps

30 seconds each, 3 sets

  • Leg raises
  • In and outs
  • Crunches
  • Bicycles

Biceps

  • Regular curl both arms 10x, 4 sets
  • Hammer curl both arms 10x, 4 sets
  • Single arm cross curl (stab chest) 10x each arm, 4 sets

Legs

  • Leg raises 30 seconds, 3 sets
  • Knees to chest 30 seconds, 3 sets
  • Side shuffle squats 2 each direction, 3 sets
  • Bridges - single leg, and both legs 10 each, 3 sets
  • Back lunge to knee raise and kick 10x, 3 sets
  • Bridges - single leg, and both legs 20 each, 4 sets
  • Bar weighted hip thrusts 20x, 4 sets
  • Goblet squats 15x, 4 sets
  • Weighted box push, 4 sets
  • Box split squats with dumbbells 20x, 4 sets
  • Romanian deadlift 15x, 4 sets
  • Side lunges, tap weights outside each foot 20x, 3 sets
  • Side to side over a box 1 minute, 3 sets

Legs

  • Kettlebell Romanian deadlift 10x, 4 sets
  • Kettlebell squat 10x, 4 sets
  • Dumbbell step ups, hold 2 seconds, 10x each leg, 4 sets
  • Box squat 10x, 4 sets
  • Leg machine 10x, 4 sets
  • Sitting leg press machine 5x each leg, 10x both legs, 4 sets
  • Weighted box push, 4 sets

Triceps and shoulders

  • Dumbbell front raise and side raise 10x, 4 sets
  • Standing straight up row to chest, outward row 10x, 4 sets
  • Arnold press 10x, 4 sets
  • Cable single arm tricep pull down 10x each arm, 4 sets
  • Cable single arm tricep extension 10x each arm, 4 sets
  • Machine tricep push down 20x, 4 sets
  • Overhead plate tricep extension 25x, 4 sets
  • Tricep dips 10x, 4 sets

Legs

  • Dragonfly, scissor kicks, leg cross 30 seconds each, 3 sets

90 seconds each, 2 minutes rest, 4 sets:

  • Weighted box push
  • Dumbbell lunge walk

  • Jump lunge and squat

  • Weighted wall sit, 4 sets
  • Lunge 10x each leg, 4 sets
  • Kettlebell sumo squat 10x, 4 sets
  • Back lunges alternating 10x each leg, 4 sets

Pull

  • Hanging leg raisees 10x, 4 sets
  • In and outs 10x, 4 sets
  • Dumbbel pull 10x, wide elbows out row 10x, 4 sets
  • TRX narrow pull and negative 10x, 4 sets
  • TRX wide pull and dumbbell fly 10x, 4 sets
  • Kettlebell stretch and pull pack single arm row 10x each arm, 4 sets
  • Bicep curls and hammer curls 10x, 4 sets
  • Bicep curls lower half 8x, upper half 8x, full 8x, 4 sets
  • Shrugs 20x, 4 sets

Abs

  • Wipers 12x, flutter kicks 20x, oblique crunches 20x, knees to chest 10x, 4 sets
  • Shoulder taps, pushups, mountain climbers 30 seconds each, 3 sets

Push

  • Wipers 10x, in and outs 20x, Russian twist 20x, 3 sets
  • Incline dumbbel press 15x 2 sets, 10x 2 sets
  • Chest fly machine 10x 4 sets
  • Press plates together out and up 5 each, 4 sets
  • Dumbbell sitting overhead press 8x, 4 sets
  • Arnold press 8x, 4 sets
  • Incline press machine 10x, 4 sets
  • Cable tricep extension 10x each side, 4 sets
  • Cable tricep push down 15x, 4 sets
  • Plate straight arm raise 5x, 4 sets
  • Plate overhead press 5x, 4 sets
  • Cable tricep single arm extension down (arm behind shoulder) 10x each side, 4 sets

Back and biceps

  • Row machine 12x, 4 sets
  • Close cable lat pull down 15x, 4 sets
  • Chest pull cable 10x, 4 sets
  • Wide pull up 5x, 4 sets
  • Cable lat pull down 10x, 4 sets
  • Single arm cable row (stretch/extend on each rep) 10x each arm, 4 sets
  • Barbell row 12x, 4 sets
  • Dumbbell pull (knees slightly bent, pull to hip) 8x, 4 sets
  • Dumbbell shrugs 8x, 4 sets
  • Bicep curl (isolate leaning on incline bench) 10x, 4 sets
  • Barbell curl wide 8x, narrow 8x, 4 sets
  • Machine bicep curl single arm 10x, 15x, 20x each arm, reducing weight

Legs

  • 10 min stairmaster
  • Dumbbell lunges 10x, dumbbell plank rows 10x, 3 sets
  • Ab wipers 20x, crunches 20x each side, plank knees to chest on ball 20x, 3 sets
  • Knee punching bag 25x each leg, 3 sets
  • Dumbbell step ups 20x each leg, 4 sets
  • Barbell squat 20x, 15x, 12x, 10x

Abs

  • 12x Russian twist, 4 sets
  • 24x Oblique crunch, 4 sets
  • 12x wipers, 4 sets
  • 12x bicycles, 4 sets

Push circuit

  • Band face pulls 15x heavy, 15x light, 90s
  • Dumbbell rear delt row 15x, dumbbell rear fly 10x, 90s
  • Dumbbell tricep overhead extension 10x, tricep dips 10x, 90s
  • Bosu dumbbell narrow press 10x, dumbbell wide press 10x, 98s
  • Dumbbell Russian twist 20x, dumbbell extend out and up 10x, 90s
  • Battle row and side raise, 90s

Legs

  • Split squats 12x each leg, box squats 12x, 4 sets
  • Kettlebell swing 12x, kettlebell RDL 12x, 4 sets
  • Medicine ball goblet squat 12x, medicine ball sumo squat 12x, 4 sets
  • Diagonal lunges, 4 sets

Abs

4 sets:

  • Dumbbell Russian twist 20x
  • Lying down leg walk up/scissor 12x
  • Wipers 10x
  • Bicycles 20x

Arms

  • In and outs 30s, Russian twist 20x, Medicine ball lay down and stand up 12x, 3 sets
  • Plank single arm dumbbell row 12x, hammer curl 12x, 4 sets
  • Dumbbell front raise 12x, dumbbell side raise 12x with hold, 4 sets
  • Curl to arnold press 12x, dumbbell front raise to front press 12x, 4 sets
  • Lying dumbbell tricep extensions/press 10x, single dumbbell front raise to tricep overhead extension 10x, 4 sets
  • Tricep dips 20x, Russian twist 20x, 3 sets

Legs

  • Step ups 15x each side, 4 sets
  • Single leg bridge 15x each side, 4 sets
  • Medicine ball goblet squat 12x, 4 sets
  • Medicine ball sumo squat 12x, 4 sets
  • Dumbbell RDL 15x, 4 sets
  • Single leg dumbbell RDL 15x, 4 sets

Full Body

  • Squat, bench, OHP 8x, 3 sets
  • TRX pull
  • Dumbbell lunges 8x, 3 sets

  • Pull ups

  • Medicine ball slam
  • Medicine ball overhead extension
  • Plank

Full Body

  • Dumbbell row, 10x, 4 sets
  • Lying hamstring curl machine, 8x, 4 sets
  • Machine bicep curl, 10x, 3 sets
  • RDL to bent over row, 8x, 4 sets
  • EZ bar curl, 8x, 4 sets
  • Back extension, 8x, 4 sets