Deadlift 5 x 5
Hip Thrust 3 x 10
Deadrow 3 x 8
RDL into Lateral Walk 3 x 8

Pause Back Squat 4 x 4
Deadlift 4 x 10
Elevated Hip Bridge 3 x 30
Barbell Lunge 8-8-8+-8+

Hammer Curl into Tricep Push Down 20-18-16-14
Spider Curls into Tricep Extension 3 x 15
Incline DB Tricep Extension into Incline DB Wide Curls 3 x 12
Barbell Floor Press into Barbell Curl 4 x 10

Deadlift Cluster 3 x (3 x 3)
Deadlift Cluster 3 x (3 x 2)

Power Clean 4 x 6

RDL & Side Clams 4 x 6

Barbell Plank with Rotation 3 x 10

Back Squat
6-6-6+-6+

DB Lunges 16 into DB RDL 12 x 4
DB DL into Heavy DB Squat 12 x 4

Sideline Hip Abduction into Hip Thrust 3 x 16

Barbell Tricep Extension Behind the Head into Eye Line into Dips

Barbell Curl into Barbell Drag Curl into Partials

Barbell Narrow Grip Floor Press (no locking out) into Tri Ext into Tri Incline Push Up

Dumbbell Curl into Dumbell Hammer Curl into Loop Band Curl

Reps and Sets 12-10-10-8

1. Dumbbell Incline Bench Press 3 x 8
   Dumbbell Row 3 x 8

2. Barbell Floor Press 3 x 5
   Lat. Loop Band Row 3 x 12

3. Barbell Push Press 3 x 5
   Ez-Bar Tricep Extension 3 x 10

4. Dumbell Lat. Raise 3 x 12
   Dumbell Tricep Extension 3 x 12

Deadlift 4 x 3 + 2 x 7
Back Squat 3 x 8
RDL 3 x 10
Assisted Pull Up 3 x 6 into Loop Band Row 3 x 10

High Volume High Intensity Quad Cirquit x 5-6
30s on 30s off

1. Back Squat 30 sec rest
2. Bulgarian split squat x 2 30 sec rest
3. Heel raised Goblet Squat 30 sec rest
4. Loop Band Monster Walk 30 sec rest
5. BW Leg extensions 30 sec rest
6. BW jump lunge

1a. 10 DB Curls 2s eccentric with 3 drop sets into DB Tri Push Up
1b. 10 DB Curls 3s eccentric with 3 drop sets into DB Tri Push Up
1c. 10 DB Curls 4s eccentric with 3 drop sets into DB Tri Push Up

2a. 2s Tempo Alternating Hammer Curl 3 x 10 into
2b. 2s Tempo Tricep Ext 3 x 10-12

3a. Bb Wall Curl with 3s hold 3 x 10 into
3b. Narrow Grip Floor Press with 3s eccentric 3 x 10

4a. Tri Push Down 4 x 20 into
4b. Loop Band Curl 4 x 20