Warmup: Engaging those Erectors and Glutes
DL (from blocks) 5-5-3-3
Incline Row 4 x 8
One hand Row 3 x 6
Accessorie superset: Lat Pulldown & Incline Back Deltoid 3 x 10
Amrap 8 min: Chin Ups 5- Hammer Curl 10- Machine 10- Deadrow 8

Bulgarian Split Squat 10-10-8-8
Step Up 3 x10
Hamstring focused Step Up 3 x 10
Hip Thrust 3 x 12
BB Squat 2 x 100

Superset: Tricep Bench Press-Scull Crusher 20-15-12 2 drop sets, bring to failure
Incline Tricep Extension DB-Kickbacks 2 x 15-8 2 drop sets, bring to failure
BB Curl-Hammer Curl 3 x 15-10 drop sets, bring to failure
DB Alt. Curl-Bicep Row 2 x 12-10 drop sets

DB Decline Military Bench Press 6-8-10-12
DB Incline Bench Press 3 x 10
DB Shoulder Press 4 x 6
DB Incline Tricep Extension
Superset: EZ-Bar Tricep Extension to Narrow Grip Tricep Press to Lateral Raise 4 x 10

Snatch Grip DL-Incline Row-BB Row 12-10-8-8
Deadrow-One Hand Row- Shrugs 4 X 8
Pull Up-Lat Pulldown 3 s Eccentric-Pullover- 4 X 10

Compound movements:
Tricep Floor Press 5 x 5
BB Curl 5 x 6

Isolation movements:
DB Skull Crushers 3 x 12
DB 90 degree Kick Back 3 x 10
Reverse Curl 3 x 10
21# Bicep

Emom 1,5 min x 8 min.
R-twist 10
Jack Knives 10
Tricep Push Up 10
Hammer Curl 10

Bench Press 10-10-8-8-6
Decline DB Press 4 x 10
Flyes 3 x 12
Strict Shoulder Press 4 x 8
DB Shoulder Press 3 x 6

Pendlay Row 5 x 5
Straight Arm Pushdown 4 x 10
Back Deltoid & Upper Back 4 x 12
Dumbell High Pull 4 x 12

Back Squat 5 X 5
Assisted Bulgarian Split Squat, Dropset of Death X 3
Toes Elevated RDL 10-10-8-8
Hamstring Curl with partner 4 x 12
Walking Lunges Drop Set x 2

Divided into two groups

1. BB Floor Press 5 x 5 DB Floor Press (with hip thrust) 12-10-10-8

2.
BB Strict Shoulder Press 4 x 6
DB Shoulder Press (neutral grip) 4 x 12

3.
Standing Tricep Extension 3 x 10
BB Narrow Grip Floor Press 100 (You Go I Go)