[quote]Chest/arms Incline press 5x10 Flat press 5x10 Ohp 5x8 curls 5x10 Skull crushers 5x10 Hammers 4x6 DB rows 5x10 Back/ legs /arms Squat 5x10 Split squat 3x10 Squat rows5x10 Pull ups 3x5 ALL 5x 30 sec Rocket jumps Jumping jacks Heel taps High knees Hammers5x10 Pulldowns4x10 Chest / delts Flat bench 5x10 Incline bench 5x10 Military press 5x10 Lateral raises5x10 10 min jump rope Body weight/ arms and delts Delt raises 5x10 Front plate raises 5x10 Face pulls 3x12 Bar bell curls 5x10 Skull crushers 5x10 Hammers 2x8 Pull ups 4x8 Pushups 2x15 2x warmup sets of 6 2x6 sets of 30 lbs 1-2 AMRAP new PR 5x10 dumb bell curls 5x10 plate curls 5x10 incline bench 5x10 skull crushers[/quote]