Minimalist

Day One DB Press 1 4-6

2 8-10
DB RDL 1 8-10
2 8-10
Lat Pulldown 1 10-12 Overhand Middle Grip
2 10-12 Underhand Close Grip
2a* AMRAP Overhead CurlDrop Set (reduce 30%)
DB Step up 1 8-10
Overhead Cabl1 12-15
2* AMRAP Drop Set (reduce 30%)
Machine Latera1 12-15
2* AMRAP Drop Set (reduce 30%)
Seated Calf Ra1 12-15
2* AMRAP Drop Set (reduce 30%)

Day Two Hack Squat 1 4-6

2 8-10
2a) High Incli 1 10-12
2 10-12
2b) T-Bar Row1 10-12 or Chest supported DB Row
2 10-12
Seated Hamstri 1 10-12
2* AMRAP Drop Set (reduce 30%)
EZ-Bar Curl 1 12-15
2* AMRAP MYO Reps (rest 3 seconds, go for 4 reps)
Cable Crunch 1 12-15
2* AMRAP Drop Set (reduce 30%)
3* AMRAP Drop Set (reduce 30%)
3 seconds, go for 4 reps)
Workout A
Heavy 25 total reps 4-6 reps
Chin up
BB Close grip bench press
Dead Lift
Standing one-leg calf raises

Workout B
Medium 40 total reps 10-12 reps
Cable seated 1-arm row
DB Shoulder Press
Bulgarian Split Squat
DB tricept ext.

Workout C 25 total reps 4-6 reps

Heavy
High Pull
DB Incline Bench Press
Front Squat
Hammer Curl