Monday
Warm-Up: 3 x 30m Filly Farmers, 10 T Push-Ups, 10 Pull-Ups or RR
3-1-3-1-3 Wide Grip Bench
5 x 2 Pull-Up & 8 Bicep Curl
5 x 2 Ring Dip & 8 Skull Crusher
Tuesday
Squat & Pull Night
3 x 3 Back Squat
Superset: 3 x 5 Pause Back Squat & 12 Single Arm DB Row
Superset: 3 x 8ea Front Rack Step Back Lunge & 12 Pull-Ups
Superset: 3 x 12 Single Leg Glute Bridge & 15 Ring Rows
Thursday
Hinge & Press Night
3 x 3 Deadlift
Superset: 3 x 5 Pause DL & 12 DB Bench Press
Superset: 3 x 8 Single Leg RDL & 8 Bench Press
Superset: 3 x 10 Banded Hip Thrust & 12 DB Z-Press