Tempo For All Lifts: 3020, 45 seconds rest after each set, 20 seconds after calf sets
Leg Press (Quads) 10
Leg Press (Glutes/Hams) 10
Leg Extension 10. SUB: Smith Machine Squat x 10
Leg Curl 10. SUB: Barbell Romanian Deadlift x 10
Barbell Squat 10
Barbell Deadlift 10
Standing Calf Raise 10
Stand...

45 seconds rest after each set
Lat Pulldown 10
Upper Back Seated Row 10
Straight Arm Rope Lat Pulldown 10
Chest Pulls 10
Single Arm Lat Pull Ins 10
Bilateral DB Bent Over Rows 10
Rope Hamer Curls 10
Supinating Biceps Curls 10

45 seconds rest after each set, 30 after ab sets
Weighted Walking Lunge 20. SUB: Cook Hip Lift x10/side
DB or Barbell RDL 10
Barbell Glute Bridge 10
Flat DB Bench Press 10
Incline DB Bench Press 10
Decline DB Bench Press 10
V Crunch 10
Elbows to Knees Crunch 10
Elbow to Knee Crossover Crunch 10/...

45 seconds rest after each set
Leaning Poliquin Raise 10
Lateral Raise 10
Front Raise 10
Single Arm Bent Over Rear Delt Row 10
Triceps Rope Pushdowns 10
Triceps Rope Overhead Extensions 10
Triceps Single Arm Pushdowns 10/arm