DAY 1
CLAMS
WEIGHTED PROGRESSIVE LUNGE
DEADLIFT
BARBELL SQUAT
MOUNTAIN CLIMBERS
PLANK RAISES
HANGING KNEE RAISES
UNILATERAL DEADLIFT
GLUTE BRIDGE
RENEGADE ROWS
DAY 2
BARBELL BENTOVER ROW
CABLE ROW
UNILATERAL PRONE ROW
CABLE REVERSE FLYS
DUMBBELL BICEP CURLS
BARBELL BICEP CURL
BARBELL REVERSE BICEP CURL
UNILATERAL BICEP CURL
ALTERNATING DUMBBELL BICEP CURL
DAY 3
SHRUGS
ROTATOR CUFFS (INTERNAL & EXTERNAL)
DUMBBELL CHEST FLYS
UNILATERAL CHEST PRESS
DUMBBELL CHEST PRESS
SEATED DUMBBELL SHOULDER PRESS
DUMBBELL TRICEP SKULLCRUSHERS
DUMBBELL SUCCESS CURLS
TRICEPS ROPE PUSH DOWN
OVERHEAD TRICEPS
DAY 4
COSSACK SQUATS
STATIC BARBELL LUNGE
DUMBBELL DEADLIFT
WOODCHOPS
PLANK RAISES
PLANK RAISES
UNILATERAL DEADLIFT
BARBELL SQUAT
WALL ANGELS
KANGAROO
TURTLE
DHALSIM’S
RAD CATDOGS
ENCYCLOPEDIA