Warmup: 10 Minutes Rope Face Pulls: 3 x 10 V Bar Push Downs: 3 x 10 Band Pull Aparts: 3 x 15   Standing Iso Dumbbell Presses: 4 x 12 Seated Dumbbell Lateral Raises <Superset> Seated Plate Raises <Superset> Seated Dumbbell Shrugs: 4 x 12 Each Alternating Dumbbell Curls <Superset> Dumbbell Hammer Curls: 3 x

Warm Up: 15 Min Face Pulls 3 x 20 Rotator Cuff External 3 x 20 Seated Rows 4 x 15 Flat Bench Dumbbell 4 x 20 Main Movement 25 Min Flat Bench 4 x 3 Back Down Sets 2 x 8 Main Accessory 20 Min Dumbbell Floor Press (Pause At Top And Bottom) 4 x

Warmup: 15 Min Band Crunches: 3 x 20 Sled/Plate Drags: 3 x 100ft Air Squats: 3 x 15 Leg Extensions: 3 x 20   High Bar Squat: 4 x 4 Conventional Speed Deadlift (70% of 1RM): 6 x 2 Leg Press <Superset> Leg Extensions: 4 x 8 (Slow Eccentric & Explosive Concentric) <Superset> 4 x

Warmup: 10 Minutes Banded Crunches: 3 x 10 Stiff Leg Dumbbell Deadlift: 3 x 10 Leg Extensions: 3 x 10   Sumo Deadlift: 1 x 8 2 x 6 1 x 4 Stiff Leg Barbell Deadlifts: 4 x 10 Cable Kickback <Superset> Weighted Step Up on Bench: 4 x 12 <superset> 4 x 6 Each