Step-up with Knee Raise: 2-3 minutes of cardio warm-up Barbell Bench Press - Medium Grip: 1-2 warm-up sets, 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Bench Step-Ups Incline Dumbbell Press: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Dumbbell Clean Decline Smith Press: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Running in place Dips: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Kettlebell Swing Close-Grip Barbell Bench Press: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Smith Power Clean Cable Crunch: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Bench Step-Ups Smith Machine Hip Thrust: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Quick Step-Ups EXERCISE - Shoulders, Legs, Calves Step-up with Knee Raise: 2-3 minutes of cardio warm-up Barbell Shoulder Press: 1-2 warm-up sets, 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Bench Step-Ups Standing Alternating Dumbbell Press: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Kettlebell Swing Smith Machine One-Arm Upright Row: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Sprints Barbell Squat: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Battling Ropes Barbell Deadlift: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Med Ball Slam Walking Lunge: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Mountain Climber Standing Calf Raises: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Lateral Bound Seated Calf Raise: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Skipping (in place)
EXERCISE - Back, Traps, Biceps
Skipping (in place): 2-3 minutes of cardio warm-up Bent Over Barbell Row: 1-2 warm-up sets, 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Skipping (in place) Bent Over Dumbbell Row: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Goblet Squat Seated Cable Rows: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Box Jump
Barbell Shrug: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option
Dumbbell Step Ups Barbell Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Kettlebell Swings Barbell or EZ-Bar Preacher Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Med Ball Slam Reverse Barbell Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Dumbbell Lunge Seated Palm-Up Barbell Wrist Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Battling Ropes