#PUSH
- Trap 3 Raise 3x10-12
- Bench press 4x5
- Squat 4x6-8
- OHP 4x5
- Dips 3x6-8
#PULL
- DL 3x5
- Reverse Lunges 3x8-10
- Chin up 3x5
- Dumbbell Rows 3x8-10
- Hammer grip Dumbbell curl 3x10
- abs 3x
#PUSH
- Front Squat 3x6
- Close grip BP 3x4-6
- Incline bench press 3x6-8
- Two Arm Seated Dumbbell 3x8-10
- Laterial Raise 3x10-15
#FBW
- DL snatch 3x8
- Barbell Rows 3x8-12
- Dumbbell press 3x10-12
- Barbell curl + Skull crusher 3x
- Bent Over Reverse Flys 3x10-15
- Plank 2x45s