WARM-UP. Pushup, Deadlift, Upright Row, Plate Front Squat, Deadrow, Wide Squat, Overhead Plate Press, Triple Row, Alternate Backward-Stepping Lunge

SQUATS. Squat, Bottom Half Squat, Squat Combo

CHEST. Chest Press, Pulse Mid Grip Pushup

BACK. Deadlift, Triple Deadrow, Deadrow, High Pull, Triple Pulse, Hang Clean, Single Arm Plate Row

TRICEPS. Tricep Press, Tricep Extension, Tricep Dip, Overhead Tricep Extension, Kneeling Tricep Kickback, Tricep Pullover, Triple Pulse Tricep Dip

BICEPS. Bicep Curl, Bicep Plate Curl, Mid-Range Pulse Bicep Curl, Alternate Single-Arm Bicep Plate Curl, Preacher Curl, Triple Preacher Curl

LUNGES. Plate Front Squat, Plate Lunge, Pulse Plate Lunge, Forward-Stepping Plate Lunge, Alternate Backward-Stepping Plate Lunge

SHOULDERS. Overhead Press, Cobra, Combination, T-Raise, Double Pulse Cobra, Double Pulse T-Raise

CORE. Hover, Cross Crawl, Hip Bridge, Rotating Side Hover, Double Leg Extension, Clam

COOLDOWN. Kneeling Hamstring Stretch, Shoulder Stretch, Childs Pose, Kneeling Upper Back Stretch, Upper Back Stretch, Kneeling Hip Flexor Stretch, Quadricep Stretch, Chest Stretch, Tricep Stretch, Seated Glute Stretch, Side Stretch