Pull-Up

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Flat Dumbell Press - neutral to pronated grip

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Trap Bar Deadlift

4 Sets x 6 Reps

Barbell Squat

4 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 12 Reps

Sumo Stance Anti Rotation Holds

4 Sets

Loaded RKC Planks

4 Sets

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise (Prone)

4 Sets x 15 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 6 Reps

Back Hyperextension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Hack Squat

4 Sets x 12 Reps

Single Arm Hang

4 Sets

Jackknife Sit-Up

4 Sets x 25 Reps