Legs:
Front Squat
4 Rounds 6-8 Reps.

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

Back:
60 BB-Row

Shoulders:
Back Deltoid Fly
3 Rounds 10-12 Reps.

Arms:
Preacher Curl
Tricep Push Up
3 Rounds 10-12 Reps.

Abs:
Pallof Press
4 Rounds 10 Reps. each side

Tricep Bench Press
8-6-5-4-3

Barbell Curl
Barbell Skull Crusher
3 Rounds 10-12 Reps.

Hammer Curl
Banded DB Tricep Extension
3 Rounds 15 Reps.

Bench Dips (weighted) 15-20 Reps.
Bicep "21"
3 Rounds

Abs:
Scissors
Flutter Kicks
Hollow Hold
3-4 Rounds Max. Reps.

Legs:
BB Back Rack Reverse Lunges
4 Rounds 6-8 Reps.

Chest:
Tempo Bench Press (22x2)
4 Rounds 6-8 Reps.

Back:
Deadrow
4 Rounds 10-12 Reps.

Shoulders:
Push Press
3 Rounds 6-8 Reps.

Arms:
BB Curl
Double DB Ext.
Reverse Curl
3 Rounds 10-12 Reps.

Abs:
Side Plank Knee To Elbow, 10 Reps Each Side, immediately into:
Plank Elbow Taps 10 Reps
4 Rounds Total

Narrow Grip Bench Press
2 x 2
2 x 4
2 x 12

Superset 1
BB Curl 5,5,8,8
One DB Tri Extension 4 x 8
3 rounds

Superset 2
Weighted Dip
Incline Curl
3 x 10-12

Emom 10 min.
All reps in one minute
10 Kneeling Bicep Curl
10 Push Up
10 DB R-Twist

Legs:
Split Squat
4 Rounds 6-8 Reps.

Chest:
Bench Press
4 Rounds 6-8 Reps.

Back:
Deadrow
4 Rounds 6-8 Reps.

Shoulders:
Strict Press
3 Rounds 10 Reps.

Arms:
Spider Curl
Incline Double DB Tri Ext.
3 Rounds 10-12 Reps.

Abs:
Turkish Sit Up
4 Rounds 10 Reps. each side

Legs:
Front Squat (tempo 22x1)
4 Rounds 4-6 Reps + 1 x 12

Chest:
Bench Press
4 Rounds 3-4 Reps + 1 x 15

Back:
One Hand Row
4 x 6-8 Reps

Arms:
Incline Curl
Tri Ext.
4 Rounds 10-12 Reps.

Abs:
BB Sit Up
4 Rounds 10 Reps

Narrow Grip Bench Press
2 x 2
2 x 6
2 x 10

BB Narrow Grip Curl 10-12
Tricep Push Down 20
BB Wide Grip Curl 10-12
3 Rounds

Single DB Tri Ext.
Spider Curl
Double DB Tri Ext.
3 Rounds 10-12 Reps.

Abs

Superset
Legs:
Back Squat
Nordic Hamstring Curl
4 Rounds 6-8 Reps.

Chest:
Bench Press 4-6 Reps.
Offset Push Up 10 Reps.
4 Rounds (rest 90s. between rounds)

Back:
Incline Row 6-8 Reps.
Scapula Pull Up 10 Reps.
4 Rounds

Arms:
BB Curl
DB Tri Extension
3 Rounds 20 Reps.

Core:
20 Mt.Climbers
10 Mt. Climber Plank
Rest 30s. then go again
4 Rounds

Legs:
Landmine Hack Squat 12-15 Reps.
50m BW Lunges
4 Rounds

Chest:
DB Bench Press 8 Reps.
Banded Fly 12 Reps.
4 Rounds

Back:
Banded Pulldown 12-15 Reps.
5 Pull Up
4 Rounds

Shoulders:
BB Upright Row
BB Push Press
BB Behind the Neck Push Press
3 Rounds 10 Reps.

Arms:
BB Curl
BB Tri. Extension
100 Reps. Each

Core:
Farmers Carry
4 X 50 m

Narrow Grip Bench Press
5 x 5

DB Curl
BB Curl
DB Tri. Extension
3 Rounds 12 Reps

Tri Push Up 12
Tri Push Down 20
Incline Curl 12
3 Rounds

HIIT
10 Min.