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...

You'll only need a pair of dumbbells and a band for added intensity, but totally optional.
3-5 sets and reps stop 2-3 short of failure (75% intensity)
1. Overhand grip row :30
2. Superset Chest press 1:30 + Rocking bicep curls 2:25
3. Chest fly 3:45
4. Hand release push ups 4:45
5. Superwoman 5:30

Dumbbell only upper body workout.
Options for volume with this workout: 4 x 6-10 with supersets OR 3x6-10 with NO supersets (always 1 minute rest)
1. 1:15 superset locomotive rows and
2. 2:00 neutral grip press

3. 3:00 Lat pullover

4. 4:30 Seated shoulder press

5. 5:40 superset tricep dips (...

Equipment: only dumbbells! Table or chair nearby for one movement
4 sets of 6-12 reps
1. 0:30 Overhand grip row
2. Superset 1:45 chest fly + 3:00 bench dips
3. Superset 3:30 superwoman or band pull down + 4:30 single arm z-press
4. superset 5:30 lat pullover + 6:30 rocking plank

Essentially, upper body day!
Equipment is only a pair of dumbbells.

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

For this workout you only need a pair of dumbbells!
3 sets of MAX reps! 30 seconds of rest only this week. We are aiming for a high heart rate every workout this week.

circuit style! 1 set each with 30 seconds of rest

Didn't film this for the app, but the next day my core was TOAST so I thought you all may enjoy!
2 sets each, 8-10 reps (on the carry simply walk your longest distance possible until your core or arm fatigue)
Go HEAVY on this is you have the weight available.

2 sets each, 6-10 reps, 1 FULL minute rest breaks
1. Renegade rows
2. Chest press + Landmine row (glue the weights together for a little extra bicep burn!)
3. Arnold presses + Single arm high pulls
4. Front shoulder press into a tricep extension

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!

3 sets per exercise with ideally 8-12 reps! Aim for an RPE of 5-6 and rest 1 full minute between sets!

4 sets each with heavy enough weights (ideally) that 8-10 reps feels TOUGH! If not, 10-15 reps each.
1 FULL minute of rest.

4 sets of the first superset (bent over rows and top alt. chest press)

2 sets of everything else.

1-2 minute rest after each set!

If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)

If not, perform 3 sets of each exercise with the same effort and reps.