2 Mile Jog + Shoulders/Abs

Shoulders (4 sets x 12-15 reps)
Shrugs
Arnold Press
DB One-arm Incline Lateral Raise (each side)
DB Upright Row
Kettlebell Swing w/ Squat (25 reps)

DB One-arm Incline Lateral Raise

DB One-arm Incline Lateral Raise

Abs (4 sets x 12-15 reps each side)
DB Sidebends
Plate Up-Chop

Plate Up-Chop

25 minutes cardio + Abs/Legs

Legs (4 sets)
-BB Squats (25 reps)
-Single-Leg Extension (10 reps x 30 sec hold x 10 reps x 30 sec hold each leg)
-Air Squats (50 reps)
-Calve Raises (50 reps)
-Glute Kickbacks w/ Ankle weights (25 reps each leg)
-Standing Alt Knee to Chest w/ Ankle weights (50 reps each leg)
-Standing Hamstring Curls w/ Ankle weights (50 reps each leg)
-Stationary Jog w/ Ankle weights 50 reps each leg)

Abs 
Exercise Ball Crunch (50 reps)

3 Mile Run + Chest/Abs

Chest **HEAVY** (3 sets x 10-12 reps)
DB Chest Press
DB Reverse-grip Chest Press
Seated Chest Press
Pushups (10 sets x 10 reps)
Additional: BB Squat dropset (5 sets x 20 reps)

Reverse-grip DB Press

Abs (4 sets x 50 reps)
Stability Ball Ab Crunch 

45-60 minutes cardio + Arms/Abs

Arms (3-4 sets x 12-15 reps)
Single-Arm Preacher Curl
Plate Bench Dips
DB Popeye Curls
DB Tricep Kickbacks

Additional
BB Squats (4 sets x 25 reps)

Abs (4 sets x 15-20 reps)
Exercise Ball Lying Cable Crunch
Exercise Ball Knee-In

45 minute cardio + Legs

Legs
BB Squat (4 sets x 25 reps)
Single-leg Extension (4 sets x 10 reps each leg)
Single-leg Curl (4 sets x 10 reps each leg)
Single Leg side raise (4 sets x 25 reps each leg)
Scorpion Pushup (4 sets x 10 reps each leg)
Uphill Step Running (1 set x failure)
Air Squats (4 sets x 50 reps)

Scorpion Pushup