#3
1)Deadlifts: 4 sets of 6-8
2-4 minutes between sets
2a) Single arm DB row: 3 sets of 8-10
Rest 30 seconds
2b) Y holds: 3 sets of 20 seconds
1-2 minutes rest between sets
3)RDLs: 3 sets of 8
1-2 minutes rest between sets
4a) Rear dealt flies: 3 sets of 12
Rest 30 seconds
4b) Reverse lunges: 3 sets of 8 on each leg
1-2 minutes rest between sets
5) Ab work: 3 sets
#4
1)Bench press: 4 sets of 8
1-2 minutes rest between sets
2a)Split squats: 3 sets 8 on each leg
Rest 30 seconds
2b)Push-ups: 3 sets of 8-10
1-2 minutes rest between sets
3) Shoulder press: 3 sets of 8-10
2-3 minutes rest between sets
4a) Single leg RDLs: 3 sets of 8 on each leg
Rest 30 seconds
4b) Front raises: 3 sets of 12
1-2 minutes rest between sets
5a) Banded bicep curls: 3 sets of 15
Rest 30 seconds
5b) Dumbbell skull crushers: 3 sets of 10-12
1-2 minutes rest between sets