Legs:
Back Squat
4x8

Chest:
Incline Bench Press
4x8

Back:
Pendlay Row
4x6

Shoulders:
Push Press
3x6

Arms:
Skull Crusher
DB Curl
4x10

Abs:
Ab Rollout
4x6

Chest&Tricep:
Close grip Bench Press
4x5+1x10

Back:
One hand Row
4x8

Superset:
BB Curl
BB Tricep Extension
4x10

Superset:
Tricep Push Up
Hammer Curl
4x10

Legs Superset:
Front Squat 6-8
RDL 6-8
4 Rounds

Chest & Back Superset:
Bench Press 6-8
Vertical One Arm Row 6-8
4 Rounds

Shoulders:
Incline Back Deltoid Flys
3x10

Arms Superset:
Spider Curl 10-12
Tricep Banded Push&Pull 15+15
4 Rounds

Abs:
DB Weighted Crunches
50

Legs:
Deadlift
6-8 x 4

Chest:
Decline Bench Press
6-8 x 4

Back:
Incline DB Row
10 Reps x 4 Rounds

Arms:
Tricep Bench Press
BB Curl
12 Reps x 4 Rounds

Abs:
3 min Weighted Plank

Shoulders:
Push Press 6-8 reps. 4 Rounds

Shoulders:
Leaning Lat. Raise
12 Reps. x 4

Arms
Superset:
Incline DB Tri Extension
Standing DB Curl (supinated grip)
10-12 Reps. 4 Rounds

Superset:
Incline DB Curl
DB Tri Push Up
10-12 Reps. 4 Rounds

Abs:
Turkish Sit Up
10 Reps. x 5 Rounds

Legs:
Single Leg Deadlift 6-8 Reps.
4 Rounds

Chest& Tricep:
Tricep Bench Press
6-8 Reps.
4 Rounds

Back& Bicep:
Deadrow 8-10 Reps.
Hammer Curl 10-12 Reps
4 Rounds

Shoulders:
Sitting DB Shoulder Press 10-12 Reps.
3 Rounds

Abs:
BB Sit Up 10 Reps.
4 Rounds

Legs:
Barbell Static Lunges
6-8 Reps
4 Rounds

Back & Bicep:
One Hand Row (no support from bench)
6-8 Reps
BB Curl 10-12 Reps
4 Rounds

Chest:
Bench Press (tempo 22x0)
4-6 Reps
4 Rounds

Shoulders & Tricep:
Strict Press 5-7 Reps
Double DB Tri Extension 10-12 Reps
4 Rounds

Abs:
Toes over KB 10
KB Toe Touches 10
4 Rounds

Tricep Bench Press
6-8 Reps.
4 Rounds

Sitting BB Shoulder Press
6-8 Reps.
3 Rounds

Superset:
Spider Curl 10-12
BB Skull Crusher 10-12
4 Rounds

Superset:
Preacher Curl 10-12
Tricep Push Down 15 + Pull Down 15
4 Rounds

Abs:
Ab Rollout
5 x 5

Legs Superset:
6-8 Deadlift
6-8 Nordic Hamstring Curls
5 Total sets

Chest:
6-8 Incline Bench Press
5 Total Sets

Shoulders:
6 Barbell Strict Press x 3

Bicep & Tricep Superset:
10 Ez-Bar/ Barbell Curl into Skull Crusher x 3

Legs:
• Barbell Front Squats
6-8 Reps
4 Rounds

Chest:
• BB Decline Bench Press with
6-8 Reps. Repeat for 4 Total Sets

Back:
• 12 Deadrow
Repeat for 4 Total Sets.

Triceps:
• 4 Sets of Max Reps. Double DB overhead
extensions.
Rest 60sec. Between Sets

Biceps:
• 4 Sets of Max BB Curl