Barbell Deadlift

7 Sets x 10,10,4,4,4,3,3 Reps

Barbell Rack Pull

4 Sets x 4,4,3,3 Reps

Barbell Good Morning

2 Sets x 15 Reps

Gironda Sternum Pull-Up

1 Set x 20 Reps

chest supported dumbbell row

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

plate crunch

3 Sets x 8 Reps

Barbell Deep Squat

10 Sets x 10,10,8,8,5,5,5,3,3,3 Reps

Barbell Step-Up

2 Sets x 10 Reps

Cable Pull Through

2 Sets x 10 Reps

Barbell Bench Press (Close Grip)

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Spider Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dip

1 Set x 99 Reps

Barbell Deep Squat

10 Sets x 10,10,8,8,5,5,5,3,3,3 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust

1 Set x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Machine Seated Calf Raise

2 Sets x 20 Reps

Dumbbell Lunge

1 Set x 20 Reps

Box Jump Multiple Response

1 Set x 16 Reps

Barbell Deadlift

5 Sets x 4,4,3,3,3 Reps

Back Hyperextension

2 Sets x 10 Reps

Cable Pullover (Supine)

1 Set x 20 Reps

Barbell Military Press

4 Sets x 5 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

1 and a half Lateral Raises

2 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Cable Reverse Fly

2 Sets x 10 Reps

Cable External Rotation

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Wide Reverse Grip Pull Ups

1 Set x 99 Reps

Barbell Front Squat

5 Sets x 10 Reps

Machine Leg Press

5 Sets x 40,30,20,15,10 Reps

Calf Press On Leg Press

5 Sets x 40,30,20,15,10 Reps

Push-Up

1 Set x 99 Reps

Barbell Bench Press

5 Sets x 5 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Bench Press

3 Sets x 10 Reps

Cable Incline Fly

3 Sets x 10 Reps