Legs:
Back Squat
4 x 10

Chest:
DB Bench Press
4 x 8

Back:
One Hand Row
4 x 8

Shoulders:
Lat. Raise
3 x 12-15

Arms:
Hammer Curl
Double DB Tri. Ext
3 x 12

30s. of: Wall Ball
30s. of: Wall Ball Sit Up
4 Rounds

Legs:
BB Split Squat
4 x 6

Chest:
Incline Bench Press
10-8-6-6

Back:
Landmine Row
4 x 10

Shoulders:
Push Press
3 x 10

Arms:
Incline curl 12
Tricep Push Down 20
3 Rounds

Abs:
BB Rollout
4 x 10

Legs:
Landmine Hack Squat into:
Pulsing Lunges
12-15 Reps.
4 Rounds

Chest & Back:
Barbell Decline Press into:
Vertical DB Row
6-8 Reps.
4 Rounds

Shoulders:
Sitting BB Shoulder Press
8-10 Reps.
3 Rounds

Arms:
Zottman Curl 12-15
Tricep Press on BB Max.
3 Rounds

BB Sit Up
10 Reps.
4 Rounds

Legs:
Deadlift 6-8 Reps.
4 Rounds

Chest & Shoulders:
DB Bench Press
Lateral Raise
4 x 10

Back:
Banded Pulldown
BB-Row
4 x 12

Arms:
Hammer Curl
DB Tricep Extension
3 x 12

Core:
15 Cal immediately into:
15 BB Sit Up
4 Rounds as fast as possible

Supersets:
1.)
Reverse Curl
Close Grip Bench Press
5 Sets 4-6 Reps. (tempo 5010)

2.)
Incline Hammer Curl
Seated Overhead Ez-Bar Tricep Extension
4 Sets 8-10 Reps. (tempo 3010)

3.)
Preacher Curl
Banded Pushdown
3 Sets 12-15 Reps

Legs:
25m DB Walking Lunges immediately into:
50 BW Lunges
4 Rounds

Chest:
Incline Bench Press
10 Reps
3 Rounds

Shoulders & Legs:
Thruster
10 Reps.
3 Rounds

Back & Bicep:
Incline DB Row into:
BB Curl
12 Reps.
3 Rounds

Tricep:
Tricep Push Up
15 Reps.
3 Rounds

Abs:
100 Sprinter Sit Up

Legs:
Back Rack Lunges 10 Reps. Each Leg immediately into:
Plyo Lunges 8 Reps. Each Leg
4 Rounds

Chest:
Incline Bench Press
10 Reps. 4 Rounds

Back:
Barbell Bent Over Row
12 Reps. 4 Rounds

The Pump:
15 BB Curl
15 Push Press
15 Tricep Push Up
15 Death Drops
5-6 Rounds

Progressive Overload Movements: (RPE 7-9)

BB Back Rack Lunges 4 x 6

DB Incline Bench Press 4 x 8

Accessory Movements:
Incline DB Row 3 x 10
DB Shoulder Press 3 x 12
Double DB Tricep Extension 3 x 10
BB Curl 3 x 15
Seated DB Calf Raises 3 x Failure

Progressive Overload Movements

Single Leg Deadlift (RPE 7)
4 x 6
Seated DB Military Press
4 x 8

Accessory Movements
Superset:
DB Bench Press 8-10
Single Arm Bent Over Row 8-10
3 Rounds Total

Superset:
Barbell Skull Crusher 8-10
Alternating DB Curl 8-10
3 Rounds Total

Barbell Calf Raises 4 x 12

All sections are 5 min. long and you will rest from 2-4 min. before switching to the next excercise!

-DB Lunges
- Incline BB Bench Press
-Inverted BB Row
-DB Lateral Raise
-Tricep Dip
- BB Bicep Curl
- 3 Plate Sit Up, 6 Reverse Sit Up, just keep cycling through this sequence nonstop.