Warm up:
1. Shoulder dislocations
2. Inchworm push ups (light intensity)

3-4 sets depending on weekly volume
Stop reps 2-3 shorts of failure in perfect form (75% intensity)

Workout exercises:
1. 2:20 Superset Chest press + chest fly
2. 4:30 High pulls
3. 6:00 Superset lat pull down wide + narro...

3 sets of 6-12 reps (stopping 2-3 short of form slacking)
Warm up 1:25 - 3:55
1. 4:05 cable deadlift (suitcase deadlift with dumbbells)
2. 5:20 barbell back squat (could be normal dumbbell squat)
3. 6:40 RDL (with bar or dumbbells)
4. 8:45 Calf superset: seated raises + standing raises
5. 11:20 g...

3 sets of 6-10 reps with 2 reps in reserve
1-2 minute rest breaks. I've been going very heavy and resting for 2 minutes during this program personally!

3 sets of MAX effort reps! Stopping when your form breaks down
1 minute rest breaks

3 sets each with a 90 second rest between! Today you need a longer rest break because we are targeting the same muscle groups. Aim for heavy sets at 85% of your max effort!