A
Back Squat
4 x 8
B1
Shoulder Press
4 x 12
B2
Chin-Up
4 x MAX
C1
Front Foot Elevated Split Squat
3 x 10
C2
Lying Leg Curl
3 x 12
D1
BENCH PRESS - DB - NEUTRAL
4 x 10
D2
Row - mid-pulley - seated - neutral
4 x 10
E1
BICEPS CURL - DB - PRONATED - SEATED
3 x 12
E2
TRICEPS PUSHDOWN - ROPE - HIGH PULLEY
3 x 12
A
Front Squat - BB - flat
4 x 8
B1
45° INCLINE PRESS - BB
4 x 10
B2
CHIN UP - MID - NEUTRAL
4 x MAX
C
DEADLIFT - TRAP BAR - HIGH HANDLES
4 x 8
D1
15° DECLINE PRESS - DB - PRONATED
3 x 12
D2
BENT OVER ROW - DB - NEUTRAL
3 x 12
E1
CALF RAISE - MACHINE - STANDING
3 x 18
E2
TIBIALIS RAISE - BW - STANDING
3 x 25
F
GARHAMMER RAISE
3 x 15