DB Bench Press 5 x 5
DB Incline Bench Press 4 x 10
DB Decline Bench Press 4 x 10
BB Push Press 5 x 5
Arnold Press 3 x 10
Lateral Raise 3 x 12

Sumo DL build to a heavy 2. Sets around 8-10. So first set maybe 40% then 50% and so on.
Incline Row 4 x 6
One hand Row 4 x 5
Remainder of time 8 Hip Thrusts into 10 BB Row

DB Incline Bench Press 20 reps x 4 decreasing reps by 2 in every set
DB Shoulder Press 20 reps x 4 decreasing reps by 2 in every set
DB Bench Press 20 reps x 4 decreasing reps by 2 in every set
DB Modified Arnold Press 4 x 10 slow reps
DB Floor Press 3 x 5

DL 10-8-6-6-4
Hip Thrust 4 x 8
RDL (elevated) 4 x 8
Deadrow 4 x 8

Back Squat 5 x 5 (RPE 8)
BW Walking Lunges into Lateral Lunges 4 x 10
Front Squat 5 x 5 (RPE 6-7)
Calves 4 x 12

RPE stands for Rate of Perceived Exertion, which is a way for you to quickly record how difficult a set is. An RPE of 10 means that you are unable to perform another rep completely, 9 means you would be able to do 1 more rep, 8 means you would be able to do 2 more reps, and so on.

Giant Sets (back to back)

1. Tricep Bench Press-BB Curl-BB Tricep Extension 4 x 12
2. DB Curl-BB Incline Tricep Exension-DB Incline Curl 4 x 12

3.DB Incline Tricep Extension-Hammer Curl-DB Floor Tricep Extension 4 x 12

BB Bench Press 5 x 15
BB Incline Bench Press 3 x 3
BB Push Press 5 x 10
Seated DB Shoulder Press 3 x 5
Seated Lateral Raise into DB Grip Push Up 5 x 10

Dl 5 x 5 (RPE 7-8)
Hip Thrust 5 x 5 same RPE
RDL 4 x 8 (RPE 6)

BB Bulgarian Split Squat 4 x 10
BB Reverse Lunge 4 x 8
RDL 4 x 8
Hip Thrust 3 x 15

Close Grip Bench (5 s eccentric) 5 x 8 into DB Tricep Extension (4 s Eccentric) 5 x 8

EZ-Bar Curl 5 x 5 into Incline DB Curl (isometric hold for the non working arm) 5 x 8

Partner Curls 100

Partner Tricep Push Ups 100