Monday
Warm-Up: 3 x 30m SA Farmers, 10 DB Bench, 20 Pull Aparts
5-3-1-5-3-1 Bench Press
3 x 10 Bent Over Row
3 x 10 Barbell Z-Press
Finisher: Curls, Reverse Fly, Shoulder Raises
Tuesday
4 x 8
Front Squat
Single Arm Dumbbell Row
Dual KB Front Rack Step-Up
Ring Row
Thursday
4 x 8ea
DB FFE Step Back Lunge
RDL
Barbell Bench
Barbell Curl