Back and Shoulders

warmup
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pullups
hanging knee ups
clean and press
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rock stars
single arm row
back extension
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cable row deads
band front , mid , side
side to side plates

Legs and Back

warmup
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20 pullups
75 lunges
50 dead bugs
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50 dead lifts
50 leg curls
50 back extensions
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20 squats
35 t-rows
200 toe touches / plank if stopping

Legs and Shoulders

warmup
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squat , bench , military
8, 8, 8
7, 7, 7
6, 6, 6
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outside
10 squat
10 hammer clean and press
10 lunge pulse each leg
10 upright alternating dbell rows
20 weighted crunch up
20 weighted toe touches

x 4

Back & Biceps

Warmup
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6 pullups
4, 6 cable curl drops
x 4
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seated cable row , easy curl , plank up down
1. 8 each , 8, 16
2. 7 each , 7, 14
3. 6 each , 6, 12
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reverse smith row, heavy hammer curls, plank reaches
1. 16, 14 total, 20
2. 14, 12 total, 20
3. 12, 10 total, 20