1: chest, shoulders, arms, upper back

2: legs, back, calves

3:

4: chest, shoulders, arms, upper back

5: legs, back, calves

6: arms, chest, forearms

7: legs, upper back

1. chest, shoulders, arms, upper back

weighted olympic ring pushup 3x8-12
db ohp, 3x 6-12/semi-neutral chins 3x AMRAP
dips 3x AMRAP
Skullcrushers, 4x 8-12/Lat raise 3x 8-12
Ezbar curl 4x 8-12/finger curl 3x 10-15

2: legs, back, calves

deadlift 1-3x2-5
DB row 3x 6-12
split squat OR lunges 3x10-15
neutral pullups 3x AMRAP
rear delt flys 3x 8-12/abs
Shrugs 3x 8-12/standing calves 3x 8-15

REST: band reverse fly, band shoulder rotations, neck, Band facepulls, abs

3: chest, shoulders, arms, upper back

Dumbbell bench, 3x 4-8
bb ohp 3x 4-8
flys 3x 8-12/semi-neutral chins 3x AMRAP
concentration curl 4x 8-12/lu raises 3x 8-12
ez french press 4x 8-12/finger curl, 3x 10-15

4: legs, back, calves

main squat 3x 4-8
pendlay row OR chest supported ez row 3x 6-12
rdls 3x 8-12/semi-neutral pullup 3x amrap
DB pullovers 3x 8-12
Shrugs 3x 8-12/seated calves 3x 8-15

5. chest, arms
weighted pushup 4x AMRAP
standing db curl 3x8-12/closegrip bench 3x10-15
pinwheel curl 3x10-15/skullcrushers 3x8-12

6. legs, calves
Pause squat 3x 6-10
rdl 3x 10-15/ calf raise 3x 10-20
Facepulls 3x 8-15/abs