Barbell Bench Press

4 Sets x 8 Reps

Pseudo push ups

3 Sets x 7 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Push-Up

1 Set x 12 Reps

Weighted Pull-Up

5 Sets x 6 Reps

Tuck pull ups

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

2 Sets x 10 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise (Stability Ball)

3 Sets x 8 Reps

One arm hand stand (in wall)

3 Sets

Hanging Leg Raise

3 Sets x 8 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Barbell Lunge

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Hold Max progression (Front)

2 Sets

Hold negative front lever

4 Sets

Front lever positive reps

3 Sets x 2 Reps