Warm Up:
Skipping: 3×100
Hypers: 3×10
Bicycle Abs: 3×10
RC red band internal rotations: 3×15
RC red band external rotations: 3×15
Kneeling ring abs: 3×15

Core:
Speed Bench Press w/blacks under, doubled on ends: 6×5 120lbs
Regular Grip Bench Press 2 board: 3×3 205lbs, 215lbs, 225lbs
Regular Grip Bench Press 3 board: 3×3 235lbs, 245lbs, 250lbs
Front Raises: 3×15 35lb plate
RC superior/inferior roation: 3×15 10lb DB
RC 5lb inferior roation: 3×15
Rear Delts: 3×15 10lbs
Abs

Warm Up:
Skipping: 3×150
16kg KB single arm swings: 3×12
Standing red band ab pulldown: 3×15
Red band face pulls: 3×15

Core:
Conventional Deadlifts: 5×5 110kg, 115kg, 120kg, 125kg, 125kg
Front Squats: 5×7 155lbs, 165lbs, 165lbs, 165lbs, 165lbs
BB Shrugss: 5×5 195lbs, 205lbs, 205lbs, 205lbs, 205lbs
BB Rows: 3×10 45kg
Pfister hypers w/12 lb ball: 3×10

Warm Up:
24kg KB swings: 5×15
RC red band external rotations: 3×15
RC red band internal rotations: 3×15
Standing red band abs: 3×25
Tricep pushdowns: 3×15 w/red band singled

Core:
Close Grip Bench Press Legs Up 2 board: 3×8 155lbs, 160lbs, 160lbs
Close Grip Lock Outs (Unpalalleled – grey bench, RH 1): 3×3 215lbs, 225lbs, 225lbs
Cambered Bar Headcavers: 3×12 65lbs, 75lbs, 75lbs
Chair Dips: 3×12
Biceps: 3×21 45lb BB

Abs
30 minute static stretching

Warm Up:
Skipping: 3×100
Hypers: 3×15
Abs on hyper: 3×15
24kg KB swings: 3×10

Core:
High bar squats: 4×6 230lbs, 240lbs, 250lbs, 260lbs
Butt Squats: 3×6 185lbs, 195lbs, 205lbs
Stiff Leg Deadlifts: 3×10 100kg
Calves: 6×15
RF Pfister Hypers w/8lb ball: 3×10
Abs

Warm Up:
24kg KB swings: 3×20
16kg KB single arm swings: 3×10
RC red band external rotations: 3×15
Standing red band ab pulldown: 3×20
Abs on hyper: 3×20

Core:
Legs Up Bench Press 1 board: 3×5 170lbs, 175lbs, 185lbs
Incline Bench Press (Unparalleled 2 crates, 2-20kg bumpers, 10kg bumper): 3×8 125lbs, 135lbs, 140lbs
Floor Press: 3×5 175lbs, 185lbs, 190lbs
BB Shoulder Press: 3×5 85lbs, 90lbs, 95lbs
DB Single Arm Shoulder Press: 3×5 40lb DB
Abs

Squat: 125kgx1 w/belt; 145kgx1 w/belt & kw
   38 Super NXG+ Centurian straps down, wraps, belt: 3×3 160kg, 165kg, 170kg
Good Mornings: 3×10 70kg, 72.5kg, 75kg
Abs

Speed Bench Press w/red bands under: 120lbs
Regular Grip Bench Press 2 boards: 3×3 185lbs, 205lbs, 215lbs
RC red band external rotations: 4×15
RC red band internal rotations: 3×15
RC 5lb inferior rotation: 3×15
Red band pull aparts: 3×15
Rear Delts 10lbs reverse fly: 3×15
Front Raises: 3×15 35lb plate
Abs

Conventional Deadlifts: 5×5 105kg, 110kg, 115kg, 120kg, 120kg
Front Squats: 5×7 70kg
Abs

Legs Up Bench Press 1 board: 3×5 75kg, 80kg, 85kg
Incline: 3×8 115lbs, 125lbs, 135lbs
Floor Press: 3×5 165lbs, 175lbs, 180lbs
Shoulder Press: 3×5 75lbs, 85lbs, 90lbs
Abs

High Bar Squat: 4×6 105kg, 110kg, 110kg, 110kg
Stiff Leg Deadlifts: 3×10 90kg
Calves: 6×15
GHRs: 3×10
Lower Back & Abs