30 minutes cardio + Legs/Calves/Abs

Grasshopper

Legs/Calves (4 sets)
Squats (6 sets x 9 reps)
Leg Press (8-10 reps)
Front Squat (10-12 reps)
Single Leg Press (15-20 reps)
Bulgarian Split Squats (15-20 reps)
Standing Calf Raises (6 sets x 10 reps)
Seated Calf Raises (s sets x 15-20 reps)

Abs (3 sets x 12 reps)
Hyper Extension
Grasshopper
Reverse Hyper Extensions

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30 minute cardio + Back/Biceps/Abs

Back/Biceps (3 sets)
Deadlifts (6 sets x 9 reps)
Rack Pulls (10-12 reps)
Bent Over Rows (10-12 reps)
Pulldowns (10-12 reps)
Single Arm Cable Rows (15-20 reps)
T-Bar Rows (15-20 reps)
EZ Bar Curls (6 reps)
Seated DB Curls (8-10 reps)

Abs (3 sets)
Kneeling Cable Crunches (25 reps)
Weighted Decline Crunch (20-25 reps)

30 minutes cardio + Shoulders/Triceps/Abs

Abs Sprint

Shoulders/Triceps (3 sets)
Seated DB Press (6 sets x 9 reps)
Standing Overhead Press (10-12 reps)
Upright Rows (10-12 reps)
Single Arm Side Cable Raises (15-20 reps)
Bent Over Reverse Cable Flies (15-20 reps)
BB Shrugs (10-12 reps)
Close Grip Bench Press (9 reps)
Incline Skull Crushers (8-10 reps)

Abs (3 sets)
Ab Sprint (15 reps each side)
DB Side Bends (25 reps each side)

40 minutes cardio + Hamstrings/Calves/Biceps/Abs

Hamstrings/Calves/Biceps 
Glute Ham Raises (6 sets x 8 reps)
Seated Leg Curls (4 sets x 8-10 reps)
Single Leg Seated Curls (4 sets x 8-10 reps)
Single Standing Calf Raises (5 sets x 10-20 reps)
Seated Calf Raises (3 sets x 15-20 reps)
Spider Curls (3 sets x 10-12 reps)
Preacher Curls (3 sets x 15-20 reps)

Abs (3 sets x 10 reps)
Cross Body Knee Plank w/ Glute Kickback
Leg Raise 3-Count Pause at top
Flutter Kicks (25 reps)

 

40 minutes cardio + Chest/Triceps/Abs

Explosive Crunch

Explosive Crunch

Chest/Triceps (3 sets)
Flat Bench Press (6 sets x 8 reps)
Decline DB Press (8-10 reps)
Pec Dec (8-10 reps)
Front DB Chest Raises (15-20 reps)
Flat Bench Cable Flies (15-20 reps)
Seated Single Arm Overhead DB Extension (10-12 reps)
Close Grip Bench Press (15-20 reps)

Abs (3 sets)
Reverse Crunch w/ DB between feet (12 reps)
Machine Ab Crunch (12-15 reps)
Explosive Crunch (15 reps)