Legs:
Back Squat
4 x 6-8

Chest:
Floor Press
4 x 6-8

Back:
Incline DB Row
3 x 6-8

Shoulders:
Lateral Raise
3 x 10-12

Arms:
Spider Curl
Double DB Extension
3 x 10-12

Abs:
Hanging Leg Raise
5 x 10

Legs:
Box Squat
6-8 Reps. 4 Rounds

Chest:
Incline Bench Press
6-8 Reps. 4 Rounds

Back:
Pendlay Row
6-8 Reps. 4 Rounds

Shoulders:
Incline One Arm Lat. Raise
10-12 Reps. 3 Rounds

Arms:
Incline Curl into:
One DB Tricep Extension
10-12 Reps. 4 Rounds

Abs:
Mt. Climber Plank into:
Oblique Crunches
10 Reps. Each Side 4 Rounds

Tricep Bench Press
4 Rounds 6-8 Reps

Arm Cirquit:
Incline DB Tricep Extension
Weighted Dips
Tricep Push Up
10-12 Reps in each station
Rest for 90s
Incline Hammer Curl
BB Curl
Zottman Curl
10-12 Reps
Rest for 2-3 min. repeat the cirquit 3-4 times

Legs:
Back Rack Lunges
4 Rounds 6-8 Reps each leg

Chest:
Decline DB Bench Press
4 Rounds 6-8 Reps

Back:
Deadrow
4 Rounds 6-8 Reps

Shoulders:
Push Press
3 Rounds 5 Reps (1 second pause at the top)

Arms:
Reverse Curl
Skull Crusher (supinated grip)
3 Rounds 10-12 Reps

Abs:
Toes to Bar
4 Rounds 5 Reps

Legs:
Deadlift
4 Rounds 6-8 Reps

Chest:
Incline Bench Press
4 Rounds 6-8 Reps

Back:
BB Row
4 Rounds 10 Reps

Shoulders:
One Arm Seated Shoulder Press
3 Rounds 8 Reps

Arms:
DB Curl
DB Tricep Extension
3 Rounds 10-12 Reps

Abs:
BB Sit Up
4 Rounds 10 Reps

Tricep Bench Press
4 Rounds 6-8 Reps

BB Curl
Spider Curl
Reverse Curl
10-12 Reps each
Rest
Double DB Extension
BB Skull Crusher
Tricep Push Up
10-12 Reps each
3-4 Rounds Total

Abs:
50 Dead Bugs (don't push your low back against the floor, just keep a neutral spine. Absolutely don't rush you reps, we are against junk volume)

Legs:
Barbell Hip Thrust
4 Rounds 6-8 Reps.
10 Monster Walk Between Every Set

Chest:
Bench Press
4 Rounds 6-8 Reps.

Back:
Single Arm Row
4 Rounds 6-8 Reps.
30 s Dead Hang Between Every Set

Arms:
Spider Curl
Tricep Push Down
4 Rounds Max Reps.

Abs:
Leg Raises
4 Rounds 15 Reps.

Legs:
Back Squat
4 Rounds 6-8 Reps.

Chest:
Incline Bench Press
4 Rounds 6-8 Reps.

Back:
Incline Row
4 Rounds 6-8 Reps.

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

Arms:
BB Curl
DB Incline Tricep Extension
3 Rounds 10-12 Reps.

Abs:
BB Sit Up
4 Rounds 10 Reps.

Tricep Bench Press
Warmup x 3
Working Sets 3-3-2-10-12

BB Curl
12-6-6-6-12

Incline Curl
Incline DB Tricep Ext.
4 x 12

Tricep Push Down
Standing Hammer Curl
4 x 20

Abs:
5 BB Sit Up
10 Arms Extended Leg Raise
5 BB Rollout
5 Rounds

Legs:
Back Squat
4 Rounds 6-8 Reps.

Chest:
Bench Press
4 Rounds 6-8 Reps.

Back:
Pendlay Row
4 Rounds 6 Reps.

Shoulders:
DB Shoulder Press
3 Rounds 10 Reps.

Arms:
Incline Curl
BB Tricep Extension
3 Rounds 10-12 Reps.

Abs:
Landmine Twist
4 Rounds 10 Reps. each side