1- Front Squat, 6-8 reps, 4 sets
2- Deadlift & Bar Shrugs, 8 reps & 20 reps, 4 sets
3- Incline Bench Press & Bar Rows, 6-8 reps, 4 set
4- Weighted Dips & Pull Ups, 8 reps, 4 sets
5- Military Press 6-8 reps, 4 sets
6- Arnold Press & Rear Deltoid Raises, 8 reps & 15 reps, 3 sets
7- Cable Biceps Curls & Triceps Pushdowns, 8 reps, 4 sets
Rutin 2
1- Leg Press & Std. Calf Raises, 8-12 reps & 20 reps, 3 sets
2- Bulgarian Squat, 8-12 reps, 3 set
3- Dumbell Shoulder Press, 8-12 reps, 4 sets
4- Military to Neck Press, 12 reps, 4 sets
5- Incline Dumbell Press & Dumbell Rows, 8-12 reps, 4 sets
6- Pull Ups & Push Ups, 12-15 reps, 3 sets
7- Cable Biceps Curls & Cable Rope Extensions, 8-12 reps, 4 sets, No Rest!
