Monday
20-12-10-18 Wide Grip Bench Press
3 x 12 Pull-Up & DB Bicep Curl
3 x 12 Ring Dip & Skull Crusher
Tuesday
20-12-10-8 Back Squat
3 x 10 Front Squat & Chin-Up
3 x 20 Dual KB Front Rack Lunge & Ring Row
Thursday
20-12-10-8
Deadlift
Bench Press
3 x 12 Deficit Deadlift & DB Bench