DEMO - Overhead Press

For Completion

Overhead Press - Barbell

6, 4, 2

Overhead Press - Barbell

3 x 12

DEMO - Proper Chin-Up Form

For Completion

Pulldown - Medium Grip - Semi-Supinated

3 x 12

Press - Flat - DB

3 x 15

Row - Seated - Close Grip - Neutral

3 x 15

French Press - Standing - Mid Pulley - Rope

3 x 20

Curl - 65° Incline - DB - Pronated

3 x 20

DEMO - Squat

For Completion

Squat - 10° Degrees - Barbell

4, 6, 4, 2

Squat - 10° Degrees - Barbell

3 x 12

DEMO - Split Squat - Front Foot Elevated

For Completion

Split Squat - Front Foot Elevated - Low Pulley

3 x 12

Leg Curl - Seated - Dorsiflex

3 x 8

Leg Press - Medium Stance

3 x 15

Goodmorning - Seated - Low Pulley - Medium Stance

3 x 15

DEMO - Bench Press

For Completion

Bench Press - Barbell

6, 4, 2

Bench Press - Barbell

3 x 12

DEMO - Proper Chin-Up Form

For Completion

Pulldown - Wide Grip - Neutral

3 x 12

Press - Seated - DB

3 x 15

Row - Seated - Medium Grip - Pronated

3 x 15

External Rotation - Side Lying - DB - One-Arm

3 x 20

Powell Raise - Floor - DB

3 x 20

DEMO - Front Squat

For Completion

DEMO - Straps - Front Squat

For Completion

Front Squat - 10° Degrees - BB

4, 6, 4, 2

Front Squat - 10° Degrees - BB

5 x 6

Deadlift - Trap Bar - High Handles

3 x 12

Calf Raise - Seated - Medium Stance

3 x 15

Plank - Front

3 x 30