Giant Set x3:
Reverse Crunch x10
Swiss Ball Crunch x10 (can sub for floor)
Modified V Up

Bent Over DB Row 3x10/side (show them with lifting hooks)
Bent Over Barbell Row 3x10
Renegade Row 3x20 (alternating sides)

Seated Biceps Curl 3x10
Seated Hammer Curl 3x10
Biceps 21’s 3x10

Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
3 sets of:
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom

Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
3...

DB Chest Press 3x10
DB Flies 3x10
Push Ups 3x10

Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
-Banded Glute Bridge with 3-second squeeze at top x10
-Dumbbell Romanian Deadlift (RDL) x10
3 sets

Exercise 2: Cook Hip Lift & Single Leg RDL Superset
-Cook Hip Lift with 3-second squeeze at top x10/leg
-Single Leg RDL x10/leg
3 sets

Exerc...

Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
3 sets

Exercise 2: Heels Elevated Pause Goblet Squats SUB
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3...

Tri-Set x3:
DB Front Raise (standing) x10
DB Lateral Raise x10
Half Kneeling DB Rear Delt Row x10/side

Single set:
Half Kneeling Arnold Press 3x10/side SUB: SEATED ARNOLD PRESS 3X10/SIDE

Triceps Kickbacks 3x10/arm
DB Explosive Extensions from Floor 3x10
Triceps Pushups 3x10, last set to failure