Monday
Push Press 3 x 5
Pendlay Row 3 x 5
Superset1, 3 x 12 DB Push-Ups & Strict Pull-Ups
Superset2: 3 x 10 DB Z-Press & Ring Rows
Tuesday
Front Squat 3 x 12
Strict Pull-Up 3 x 10
Back Squat 3 x 8
Strict Chin-Up 3 x 5
Superset 1: Front Foot Elevated Step Back Lunge 3 x 8ea
Single Arm Ring Row 3 x 8ea
Thursday
Deadlift 3 x 12
Dumbbell Bench Press 3 x 12
RDL 3 x 8
Close Grip Bench Press 3 x 8
Superset: 3 x 10ea
Staggered Stance KB RDL
Single Arm Strict Press