DL
Warmup:
8,8,5,3

Working Sets:
2 x 6
2 x 5
2 x 3

Front Squat:
3 x 10

One Hand Row:
3 x 8

KB Swing:
100

Back Squat
Warmup x 3-4 Sets

Working Sets
4 x 4

DB Stiff-Legged DL
4 x 8
into BW Hip Raises 4 x 15

Calf Raises
4 x 10
into BB Good Mornings 4 x 10

Oblique Crunch 10/ side into Side Plank 30s x 4

Tri Bench into Hammer Curl 12-10-10-8-8-12 (drop set)-10 (drop set)

BB Curl into Reverse Curl into Tri Kickbacks 5 x 10

BB Tri Extension 10 into Tri Pushdown 20 into DB Curl 5 x 10

Bench Press
Warmup x 3-4

Working Sets
5 x 5

BB Shoulder Press
5 x 6

Superset
Seated Tricep Press into DB Incline Bench Press
3 x 12

DB Shoulder Press
4 x 8

Plank Weight Transfer into Weighted Dead Bug
4 x 10

DL
1 x 5
1 x 4
4 x 3

Incline DB Row into DB Curl
4 x 6

DB RDL into Lat Pulldown
3 x 10

Rack Pull into DB Shrugs
3 x 8

Front Squat 8-6-4-4

Superset: 4 x 10
BB Hip Thrust
Lateral Bounds aka Skaters

Superset: 4 x 10
DB Squat (no locking out)
DB RDL

Superset: x 3
BB Good Mornings 10
Side Plank 30s/ side

BB Curl (Heavy) 4 x 8
DB Curl 4 x 12
Sitting Hammer Curl 4 x 10

Tricep Floor Press 4 x 8 (no locking out)
Tricep Extension Supinated Grip 4 x 12
Tricep Extension 4 x 10

1a. Barbell Bench Press
Warmup: 12-8-5-4-2
Working Set: 3 x 3, 1 x 4, 1 x 5

1b. Landmine Shoulder Press
Warmup
Working Set: 4 x 6

2a. Dumbell Shoulder Press
Warmup: 3 x 8
Working Sets: 12-10-10-8

2b. Dumbell Incline Bench Press
Working Sets: 4 x 12

Superset: 4 x 8
Floor Press
One Hand Push Press

Deadlift
Warmup: 8-6-4-3-2
Working Sets: 4-4-3-3-2-10

Single Leg RDL 3 x 8

Power Clean 4 x 8

Lateral Box Jump into BW Hip Thrust 4 x 8

Bench Press 10-8-6-4
Incline DB Bench Press 4 x 10

DB Shoulder Press 4 x 8

Tricep Extension into BB Upright Row 4 x 12

Weighted Sit Up into Reverse Crunch 4 x 12