Tricep Bench Press 4 x 6
into heavy Hammer Curls 4 x 6
into light Hammer Curls x 4

BB Curls 4 x 8
into Reverse Curls 4 x 10
into Weighted Dips 4 x 10

Finsiher
Tabata Curls

BB Decline Bench Press 10-8-8-6-4
DB Bench Press 3 x 12
BB Strict Press 10-8-6-6
DB Lateral Raise (sitting) 3 x 12
DB Back Deltoid into Push Up 3 x12

10 Rounds

5 Back Squat @ 80-85 % immediately into
5 Power Clean @ 65-75 % immediately into
10 Wall Ball
Rest

5 Rounds
5 Bench Press @ 80-85% immediately into
5 Snatch Balance @ 40-50% immediately into
150 Singles

DL 5-5-5-3-3-3 @ 85-95%
Hip Thrust (light) 4 x 10 @ 55-65%
Pendlay Row 4 x 6 @ 85%
Pullover into Incline Row 4 x10 @ 75-85%

Back Squat 4 x 8
Back Rack Lunges 4 x 8
Assisted Split Squat 2 x 8
RDL 3 x 8

BB Curl 3 x 9-12 moderate weight. No need to do ugly reps.
DB Tricep Extension 3 x 9-12
DB Preacher Curls 3 x 12
DB Tricep floor Extension 3 x 12
DB Hammer Curls (sitting) 3 x 10
Tabata Floor Press

DB Incline Bench Press 12-10-8-6 + 8 to failure
DB Bench Press 3 x 15 + reps no locking out
DB Shoulder Press 4 x 6
BB Strict Press 3 x 15 + reps
SA (Serratus Anterior) Push Up 4 x 10 to Side Delt Plank Rotation 4 x 5 each side

DL 6 x 5
Hip Thrust 6 x 8
RDL 4 x 6
Incline Row into BB Row 4 x 10

Walking lunges into elevated DB Squat 4 x 10
Assisted Split Squat without rear leg support 3 x10
Back Rack Lunges 3 x 5 each leg
Elevated Single Leg Glute Bridge with rubber resistance 3 x12
BB Calf Raises 4 x 10

Narrow grip Bench Press 5 x 5
BB Curl 5 x 5
Tricep extension 3 x 10
Hammer Curl 3 x 12
Dips 21 into Bicep *21 x 3