Bench Press 1 x 5-10, 1 x 10-15

Barbell Row 1 x 5-10, 1 x 15-20 (or 1 x 10-15, 1 x 15-20)

DB Press 1 x 5-10, 1 x 10-15
V-Grip Pulldowns - 50% set
Tricep Extension - 50% set
Bicep Curl - 50% set

Squat 1 x 5-10, 1 x 10-15 or 15-20

RDL 1 x 5-10, 1 x 10-15
Leg Extension - 50% sets
Leg Curls - 50% sets
Calf Raise - 50% sets
Abs - 2 x 15-20

Incline Press 5-10, .10-15

Pulldowns 5-10, 10-15
Seated DB Press 5-10, 10-15
Cable Rows 10-15, 15-20
Dips 10-15, 15-20
Shrugs 50% set

F. Squat 1 x 5-10, 1 x 10-15 or 15-20

T. Bar DL 1 x 5-10, 1 x 10-15
SL Squat - 50% sets
Glute Ham Raise - 50% sets
Calf Raise - 50% sets
Abs - 2 x 15-20

Bridge Floor Press 5-10, .10-15

Pullups 5-10, 10-15
Incline DB Press 5-10, 10-15
Dbell Rows 10-15, 15-20
Landmine Press 10-15, 15-20
Snatch Pull 50% set

SSB Squat 1 x 5-10, 1 x 10-15 or 15-20

Jefferson Dlift 1 x 5-10, 1 x 10-15
Farmers Walks - 50% sets
Front and Back Lunges - 50% sets
Calf Raise - 50% sets
Abs - 2 x 15-20