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• Squats · Barbell

  3 sets · 6 reps
• Romanian Deadlifts · Barbell

  4 sets · 6 reps
• Incline Bench Press · Barbell

  3 sets · 6 reps
• Bent-Over One-Arm Rows with Wide Grip · Barbell

  3 sets · 6 reps
• Seal Rows with Reverse Grip · Barbell

  3 sets · 10 reps
• Upright Rows · Barbell

  4 sets · 12 reps
• Standing Calf Raises · Barbell

  4 sets · 12 reps

• Bench Press · Barbell

  4 sets · 6 reps
• Standing Shoulder Press · Barbell

  3 sets · 6 reps
• Seal Rows · Barbell

  4 sets · 8 reps
• Pullovers on Bench · Barbell

  3 sets · 12 reps
• Bench Dips · Bodyweight

  3 sets · 10 reps
• Spider Curls · Barbell

  3 sets · 12 reps

• Deadlifts · Barbell

  4 sets · 6 reps
• Front Squats · Barbell

  3 sets · 8 reps
• Pullovers on Bench · Barbell

  3 sets · 10 reps
• Bench Press · Barbell

  3 sets · 8 reps
• Curls · Barbell

  3 sets · 10 reps
• Skull Crushers · Barbell

  3 sets · 12 reps
• Sit-Ups · Bodyweight

  4 sets · 12 reps