Legs:
6-8 Bulgarian Split Squat
4 Rounds Total

Chest:
10-8-6-6 Incline DB Bench Press

Back:
8 Incline DB Row
4 Rounds

Shoulders:
10 DB Shoulder Press
3 Rounds

Bicep & Tricep:
10 Incline DB Curl into:
10 Tricep Extension
4 Rounds

Abs:
5 x 5 Ab Rollout

Legs:
RDL 4 x 8

Chest:
Floor Press 10--10-8-8

Back:
BB Row 4 x 10

Shoulders:
Lu Raises 3 x 10

Superset arms:
Curl
Reverse Curl
BB Tricep Extension (floor)

Abs:
100 R-Twist

Legs:
Back Squat 10-12 reps
4 Rounds

Chest:
DB Incline Bench Press 10-12 reps.
4 Rounds

Back:
Deadrow 10-12 reps (supinated gripp)
4 Rounds

Shoulders:
DB Shoulder Press 10-12
3 Rounds

Arms:
Hammer Curls into:
Tricep Push Up 10-12 reps
3 Rounds:

Abs:
100 Turkish Sit Up

Legs:
Front Squat
8-10 reps, 4 Rounds

Chest:
Tricep Bench Press
5 Reps, 4 Rounds

Back & Bicep:
One Hand Row into:
Hammer Curl
10 Reps, 4 Rounds

Shoulders:
Db Shoulder Press
10 Reps, 3 Rounds

Abs:
100 Leg Raises (bent Knees)

Legs:
Deadlift 4x6

Chest:
DB Bench Press 4x8

Back:
Incline Row 4x8 into
Incline DB Back Fly 4x 8

Arms Superset:
Banded Tricep Push&Pull 20/20 into:
Barbell Curl 15
4 Rounds

Abs:
10 Hip Raises
10 Toe Touches
10 Oblique Crunches
3 Rounds

Legs:
Back Squat into:
Nordic Hamstring Curl
4 Rounds 8 Reps in Both

Chest:
Decline Bench Press (tempo 1101) that's one second in the bottom position
4 Rounds 6 Reps

Back:
Supinated Barbell Row
4 x 8

Shoulders:
Push Press
3 x 5

Arms:
Weighted & Elevated Dips into:
Barbell Curl
4 x 12 (last set is a drop set)

Abs:
BB Rollout
4 Rounds 10 Reps

Legs:
Superset
Barbell Static Lunges 4x6
DB RDL 4x10

Chest & Tricep
Superset
Bench Press 4x6
Push Up (Narrow) 4x12

Back & Bicep
DB Vertical Row 4x8
Incline DB Curl 4x10

Shoulders:
Lat. Raise 2x15

Abs:
100 Sprinter Sit Up

Legs:
BB Bulgarian Split Squat
8-7-6-5 (growing)

Chest & Tricep:
Narrow Grip Bench Press 4x6 into:
Double DB Tricep Extension 4x10

Back:
Pull Up 4x5 or BB Row 4x10 into:
Deadrow 4x8 (Supinated grip)

Shoulders & Bicep:
One Hand DB Shoulder Press 4x8 into:
Hammer Curl 4x10

Abs:
30 DB Side Plank Rotations (each side)

8-10 Bench Press
8-10 Flys
8-10 Push Up
Rest 90s
8-10 BB Curl
8-10 Hammer Curl
6-10 Chin Up/ DB Deadrow
5-6 Rounds (don't take the easy way, put some weight on and get it done) No Junk Volume!!!

Legs:
Back Squat
10-8-8-5

Chest:
Incline Bench Press
4x8

Back:
Incline Row
4x10

Shoulders:
One Hand Shoulder Press
3x8

Arms:
One Arm Preacher Curl into:
One DB Tricep Extension
3x12

Abs:
Flutter Kicks
5x20