Hip Thrust 3 x 10 @ RPE 7
Deficit Lunge 3 x 10 @ RPE 8
Lateral Lunge 3 x 10 @ RPE 7
Back leg elevated Deadlift 3 x 10 @ RPE 8
DB Stiff legged DL 3 x 10 @ RPE 5

Two Groups

1.
Bench Press 5 x 6 @ 8
Decline Bench Press 4 x 10 @ 6

2.
DB Strict Press 4 x 10 @ 7
BB Upright Row into Reverse Fly 4 x 10

DL 3 x 6 @ 6
DL 3 x 4 @ 7
DL 4 x 2 @ 8

Stiff Legged DB DL 4 x 8 @ 7
Hip Thrust 3 x 10 @ 7
1 min Plank x 3

Back Squat
Good Warmup then
6 x 3

BB Lunge
4 x 5 (each leg)

Hip Thrust into Resistance band Glute Medius 4 x 10

Ladder Workout

1a. BB Curl
1b. Dips or Weighted Dips
1c. Hammer Curl
1d. DB Tricep Ext.
6-8 Reps with 3s eccentric in each exercise

1e. DB Curl
1f. Tricep Ext
15 Reps each
* Bonus

High Volume Caution!

10 x 15 Bench Press (short rest between sets)
5 x 12 Incline DB Bench

8 x 8 Strict BB Shoulder Press
5 x 6 Three way Deltoid

Dl
2 x 4 @ 5
2 x 4 @ 6
2 x 3 @ 6
1 x 2 @ 6
1 x 2 @ 7
1 x 2 @ 8
1 x 2 @ 8

3 x 6 Pendlay Row @ 6
4 x 8 DB RDL @ 6

Plank 4 x 20s

Squat warmup
1 x 12
1 x 8
1 x 6
1 x 4

Working sets
2 x 8
2 x 6
1 x 4
2 x 3

Superset 1
Walking Lunges into RDL 3 x 10

Superset 2
Step Up 10 into 2 High Box Jumps x 3

"21" BB Bicep into "21" Tricep Bench Press x 4
"21" DB Hammer Curl into "21" BB Tricep Extension x 3
6 DB Curls into 6 Wide BB Curls x 3
6 DB Tricep Overhead Extensions into 6 Tricep Push Up x 3

BB Bench Press
Warmup 12, 8, 6, 3

Working Set
4 @ 6
4 @ 7
4 @ 8-9 Max Reps
4 @ 8-9 Max Reps

DB Shoulder Press
8 @ 6
8 @ 7
8 @ 8 Max Reps
8 @ 8 Max Reps

Close Grip Bench Press
4 x 12 @ 6

Deadrow
4 x 8 @ 6

3 Rounds
Knees to Chest 10
Leg Raises 10
Plank 20