WARM-UP. Squat, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Alternate Backward-Stepping Lunge, Plate Curl Press

SQUATS. Squat, Squat Combo, Bottom Half Pulse Squat

CHEST. Chest Press, A-Press, Pulse Chest Press, Pulse A-Press

BACK. Clean & Press, Wide Deadlift, Plate Clean & Press, Power Press, Plate Sumo Deadlift

TRICEPS. Tricep Pushup, Pulse Tricep Press, Overhead Tricep Extension, Rotating Side Plank, Kickback Row, Tricep Kickback, Tricep Barbell Extension, Tricep Barbell Press

BICEPS. Bicep Curl, Plate Curl, Shoulder Roll, Mid-Range Pulse, Bicep Row, Mid-Range Pulse Bicep Curl

LUNGES. Squat, Lunge, Pulse Lunge, Knee Lift, Triple Pulse Backward-Stepping Lunge

SHOULDERS. Upright Row, Shoulder Roll, Push Press, Shoulder Press, A-Raise, T-Raise, Y-Raise, Triple Wide Row

CORE. Side Hover Pulse, Cross Crawl, Rotating Side Hover, C-Crunch with Pike Combination

COOLDOWN. Shoulder Stretch, Childs Pose, Chest Stretch, Standing Quad Stretch, Torso Twist, Hip Flexor, 90/90 Glute Stretch, Dynamic Hamstring Stretch, Up Facing Dog, Back Release, Cat Cow Stretch