# Main

## Upper A

Bench Press · Chest-Supported Dumbbell Row · Bench Press (Incline) · Shoulder Press (Overhead) · Rear Delt Fly · Chest Fly

### Workout

- 4 × 1 Bench Press - Barbell
- 3 × 1 Chest-Supported Dumbbell Row
- 3 × 1 Bench Press (Incline) - Dumbbell
- 3 × 1 Shoulder Press (Overhead) - Smith Machine
- 3 × 1 Rear Delt Fly - Cable
- 3 × 1 Chest Fly


## Legs 

Jump (Box) · Back Squat · Deadlift (Romanian) · Leg Curl · Leg Extension

### Workout

- 3 × 1 Jump (Box)
- 3 × 1 Back Squat - Barbell
- 3 × 1 Deadlift (Romanian) - Barbell
- 3 × 1 Bulgarian Split Squat - Dumbbell
- 3 × 1 Leg Curl - Machine
- 3 × 1 Leg Extension - Machine
- 3 × 0 Calf Raise - Barbell


## Core A

Plank · Hollow Body Hold · Ab Roller Rollout · Leg Raise (Hanging, Straight)

### Workout

- 1 × 0s Plank
- 1 × 0s Hollow Body Hold
- 1 × 0 Ab Roller Rollout
- 1 × 0 Leg Raise (Hanging, Straight)


## Upper B

Bicep Curl (Standing) · Triceps Extension · Hammer Curl · Triceps Pushdown · Lat Pulldown (Full ROM) · Lateral Raise · Rear Delt Fly · Chest Press

### Workout

- 3 × 1 Bicep Curl (Standing) - Cable
- 3 × 1 Triceps Extension - Cable Rope
- 3 × 1 Hammer Curl - Dumbbell
- 3 × 1 Triceps Pushdown - Cable
- 3 × 1 Pull-Up
- 3 × 0 Dips
- 3 × 1 Lateral Raise (Standing) - Cable


## Core B reps

Crunch · Russian Twist · Leg Raise (Hanging, Straight) · Dead Bug · Pallof Press · Ab Roller Rollout

### Workout

- 3 × 1 Crunch - Cable
- 3 × 1 Leg Raise (Hanging, Straight)
- 3 × 1 Dead Bug
- 3 × 1 Pallof Press - Resistance Band
- 3 × 1 Ab Roller Rollout
- 3 × 1 Dragon flag