Chin-Up (Close Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Battle Ropes

4 Sets

Barbell Bench Press

4 Sets x 12 Reps

Barbell Reverse Curl

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Farmer Carries

4 Sets x 60 Reps

Running

1 Set

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Lunge Opposite Hand/Leg

4 Sets x 12 Reps

Hanging Knee Raise

3 Sets x 20 Reps

Jump Rope

1 Set

Cable Wrist Curl

4 Sets x 12 Reps

Barbell Wrist Curl (Palms Down)

4 Sets x 12 Reps

Radial and ulnar wrist deviation with cable rope

4 Sets x 12 Reps

Wrist supination and pronation with cable rope

4 Sets x 12 Reps

Machine Assisted Pull-Up

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Plank

3 Sets

Running

1 Set

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Glute March

4 Sets x 12 Reps

Dragon Flag

4 Sets x 12 Reps

Running

1 Set

Chin-Up (Close Grip)

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Hang To Failure

4 Sets

Back Hyperextension

4 Sets x 12 Reps

Running

1 Set