WARM-UP. Deadlift; Upright Row; Deadrow; Row Combination; High Pull; Squat; Alternate Backward-Stepping Lunge; Squat Combination; Shoulder Press; Pushup Combination

SQUATS. Squat; Top Half Squat; Bottom Half Squat

CHEST. Chest Press; Mid-Grip Pushup; Chest Fly; Pulse Chest Fly

BACK. Deadlift; Deadrow; Triple Deadrow; Clean & Press; Plate Squat Press

TRICEPS. Standing Overhead Tricep Extension; Diamond Press; Tricep Press; Bottom Half Tricep Press; Triple Kneeling Tricep Kickback Row

BICEPS. Bicep Curl; Preacher Curl; Triple Mid-Range Pulse Curl; Bicep Plate Curl

LUNGES. Backward-Stepping Lunge; Triple Pulse Squat; Lunge Combination

SHOULDERS. I Raise; Barbell Upright Row; Y Raise; Barbell Overhead Press; Barbell Push Press; T Raise

CORE. Hip Bridge; Single Alternate Heel Walk; Alternate Single-Leg Extension; Cross Crawl; Hover; Side Hover

COOLDOWN. Lying Hamstring Stretch; Lying Glute Stretch; Piiriformis Stretch; Supine Twist; Childs Pose; Kneeling Hip Flexor Stretch with Twist; Standing Shoulder Stretch