WARM-UP. Squat, Deadlift, Upright Row, Clean & Press, Deadrow, Shoulder Roll

SQUATS. Plate Front Squat, Mid Stance Squat, Front Squat, Pulse Squat, Wide-Stance Squat, Plate Front Squat with Calf Raise

CHEST. Chest Press, Pulse Chest Press, Chest Fly, Bench Pushup, Walking Bench Pushup, Narrow Plate Press, Wide Plate Press, Plyo Bench Pushup

BACK. Deadlift, Clean & Press, Deadrow, Shoulder Roll, High Pull, Low Pull, Double Deadrow, Low Pull, High Pull, Clean & Press

TRICEPS. Tricep Dip, Standing Overhead Tricep Extension, Pulse Tricep Dip, Bench Tricep Kickback, Kneeling Overhead Tricep Extension, Pulse Kneeling Overhead Tricep Extension

BICEPS. Plate Curl, Bicep Plate Curl, Bicep Row, Bicep Plate Row, Slow Mid-Range Pulse, Bicep Curl & Hold

LUNGES. Backward-Stepping Lunge, Backward-Stepping Bench Lunge, Bench Plate Front Squat, Bench Front Squat, Bench Side Squat

SHOULDERS. Standing Upright Row, Standing Side Raise, Standing Rear Deltoid Raise, Standing Plate Forward Raise, Shoulder Roll, Standing Plate Forward Raise, Standing Mac Raise, Standing Overhead Shoulder Press

CORE. C-Crunch, Pulse Plate Lift, Hip Bridge, Pulse C-Crunch, Shoot Out, Weighted C-Crunch

COOLDOWN. Kneeling Hamstring Stretch, Standing Quad Stretch, Standing Upper Back Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch, Standing Front Deltoid Stretch