Single Sets
Walking lunges 2 x 20
Back squats 10, 8, 5, 3 up to max 3 reps
Pause front squats 5 x 5
Deadlifts 12, 8, 5 x 5 (heavy)

ABS Circuit Repeat 3 Times
Knee touch crunch 20
Leg raise 15
Knee to elbow 10

ABS Single Sets
Weighted knee tuck 8 x 5
Hanging leg raise 3 x 15

Super Sets
Overhead single arm cable curls 30, 20, 10
Single arm tricep cable kickback 30, 20,10

Incline DB curl 15 x 4
Incline DB skullcrusher 15 x 4

Machine dips 10, 10, 8, 8
Alt DB hammer curls 10, 10, 8, 8

Bench dip drop set (weight on lap) 3x failure
Ez bar curl 3x failure

One Circuit With 10lb Dumbells
33 side raises
33 rear flys
33 front raises
1 shoulder press

10 Rounds 10 Reps Each Try Not To Set Down Bar
Increase weight every set.
Barbell bent over upright row
Barbell shoulder press
Barbell upright row

Power clean
10 sets 4 reps each. Increase weight each set.

Plyo circuit
60 sec each 30 sec rest between exercise 4 mins between complete 4 rounds.
Box jump
Alt jump lunges
Squat jump
Jump rope

Single Sets
Deadlifts 4 reps increasing until you get to max weight x 4
Front squat 7 x 5
Jump squats with 95lbs 10 x 2 short rest
Heavy walking lunges 10 x 5

ABS Circuit Repeat 3 Times
Knee touch crunch 20
Leg raise 15
Knee to elbow 10

ABS Single Sets
Weighted knee tuck 8 x 5
Hanging leg raise 3 x 15

Super Sets
Tricep rope 5 x 20
Rope hammer curl 5 x 20

Preacher curl 5 x 10
Barbell skullcrusher 5 x 10

Close grip bench 5 x 8 (slow negative)
Drag curls 5 x 8 (pause at top)

Overhand ez curls 5 x 15
Reverse grip cable push down 5 x 15

Single Sets
DB shoulder press 10 reps + one 30 second hold at parallel x 4
DB side raise 10 reps + one 30 sec hold at top x 4
DB front raise 10 reps + one 30 sec hold at top x 4
Dumbbell incline bench rear fly 10 rep + one 30 sec hold x 4

Speed squat
5 reps every min on the min for 10 mins

Single Sets
Step up hop 3 x 15

Timed Sets
Body ball side to side 60 sec x 3

Kettle bell swings 60 sec x 3