Tricep Bench Press
6-8 Reps.
3 Rounds

DB Shoulder Press
8-10 Reps
3 Rounds

BB Skull Crusher
10-12 Reps
3 Rounds

Giant Set:
BB Curl
DB Incline Curl
BB Reverse Curl
Hammer Curl
8-10 Reps of each
4 Rounds Total

Abs Superset:
Hanging Knee Raises
Max (focus on form not reps, no swinging)
Plank Side Knees 12 Reps
4 ROunds

Legs:
RDL
6-8 Reps.
4 Rounds

Chest:
Bench Press (tempo 22x0)
6-8 Reps.
4 Rounds

Back:
Pendlay Row
6-8 Reps.
3 Rounds

Shoulders:
Banded Face Pulls
10-12 Reps.
4 Rounds

Arms:
Superset
Zottman Curl
Tri Push Up
10-12 Reps
3 Rounds

Abs:
10 Reps.
5 Rounds

Legs:
Barbell Back Rack Reverse Lunges
6-8 Reps, one leg at a time
4 Rounds

Back:
Pull Up
5 Reps
5 Rounds

Chest:
Pause Barbell Bench Press
6-8 Reps.
4 Rounds

Shoulders:
Push Press
5 Reps.
3 Rounds

Arms:
Bicep "21"
BB Tricep Extension
10-12 Reps.
4 Rounds

Abs:
30 Weighted Plank
5 Rounds

Tricep Bench Press
6-8 Reps.
4 Rounds

Strict Press
6-8 Reps.
4 Rounds

Skull Crusher
DB Curl (sitting)
Double DB Tricep Extension
Zottman Curl
10-12 Reps.
5 Rounds

Legs:
Back Squat
6-8 Reps.
4 Rounds

Chest:
Bench Press
6-8 Reps.
4 Rounds

Chest:
DB Flys
10-12 Reps.
3 Rounds

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

Arms:
Spider Curls
Tri Push Up
10-12 Reps.
3 Rounds

Abs:
Hanging L-Sit
20 s.
4 Rounds

Legs:
Deadlift
6-8 Reps.
4 Rounds

Chest:
DB Incline Bench Press
8-10 Reps. (tempo 22x0)
3 Rounds

Back:
DB Incline Row
10-12 Reps.
4 Rounds

Back:
BB Row (under the bar)
5 Reps. (tempo 3013)
4 Rounds

Shoulders:
DB Shoulder Press
8-10 Reps.
Banded Face Pulls
10-12
4 Rounds

Abs:
Plank Knee in Twist
50 Per Side

8-10 Narrow Grip Bench Press
8-10 Dips
8-10 Tricep Push Up
Rest 90s
8-10 BB Curl
8-10 Hammer Curl
5-7 Chin Up
5-6 Rounds

Legs:
BB Bulgarian Split Squat
6-8 Reps. each leg
4 Rounds

Chest:
DB Floor Press 10-12 Reps.
Push Up 10-12
4 Rounds

Back:
Pendlay Row 6-8 Reps.
Dead Hang 30s.
4 Rounds

Shoulders:
Sitting BB Shoulder Press
6-8 Reps.
4 Rounds

Abs:
8 Rounds
5 Weighted plate sit-ups
5 Reverse sit ups (holding plate in front of
you for balance

10-12 Incline Curl
10-12 Reverse Curl
10-12 Ez-Bar curl
Rest 90s

10-12 Tricep Bench
10-12 Double DB Tricep Extension
15+15 Push & Pull Banded Extension
4-5 Rounds

Legs:
Back Rack Lunges
4 x 6-8
Calf Raises
4 x 12

Chest:
Barbell Bench Press
4 x 6-8

Back:
One Hand Row
4 x 6-8
BB-Row
4 x 10

Shoulders:
Single Arm DB Shoulder Press
3 x 8

Arms:
Hammer Curl
Skull Crusher
3 x 10-12

Abs:
Ab Rollout
4 x 5