Total Upper Body Alternating Shoulder Press – 6 reps each arm – 4 sets Reverse Fly Variation – 12 reps – 4 sets Hammer to Wide Bicep Curl – 10 […]

Quads & Glutes Sumo Squat to Deadlift – 12 reps – 4 sets Superset with Dumbbell Hip Thrust – 12 reps – 4 sets Goblet Squat – 12 reps straight […]

Glutes & Hamstrings Bulgarian Split Squat – 10 reps each leg – 3 sets Hip Thrusts – 8 full reps straight into 5 pulse reps – 4 sets Romanian Deadlift […]

Shoulders & Chest + Abs Shoulder Press – 8 reps – 5 sets Chest Press – 10,10,8,8 reps Upright Row – 10 reps – 4 sets Underhand Front Raise – […]

Full Body Lift Back Squat – 10,10,8,8 reps Military Press – 10,10,8,8 reps Bent Over Row – 10,10,8,8 reps Walking Lunges – 30 reps – 3 sets Bicep Curls – […]

Quads & Calves + Abs Leg Press – 12 reps – 4 sets Goblet Squat to Front Lunge – 12 reps (count goblet squats) – 4 sets Leg Extensions – […]

Back & Arms + Cardio Pull Ups – until failure – 3 sets Seated Row – 10-12 reps – 4 sets Lat Pull Down – 10-12 reps – 4 sets […]