#1

1)Bent over rows: 4 sets of 6-8-10 - Fully rest between sets. 1-2 minutes of rest between sets.

2a) Pull-ups: 3 sets of 5

Rest 30 seconds

2b)Split stance RDLs: 3 sets of 8 on each leg

1-2 minutes rest between sets

3)Inverted rows: 3 sets of 6-10

1-2 minutes rest between sets

4a)Good mornings: 3 sets of 12

Rest 30 seconds

4b) Face pulls: 3 sets of 15

1-2 minutes rest between sets

5a) Dumbbell curls: 3 sets of 10-12

Rest 30 seconds

5b) Banded tricep pull downs: 3 sets of 15

#2

1)Squats ( barbell or goblet): 4 sets 8,8,5,5. 2-4 minutes rest between sets.

2a) Step-ups: 3 sets of 8 each leg

Rest 30 seconds

2b) Push-ups: 3 sets of 10-15

1-2 minutes rest between sets

3a) Incline chest press: 3 sets of 10

Rest 30 seconds

3b) Seated Lateral raises: 3 sets of 12

1-2 minutes rest between sets

4) Squat and press: 3 sets of 12

 1-2 minutes rest between sets

5) Ab work: 3 sets

Planks, leg raisers, paloff press