Equipment Needed: Light & Medium DBs

Shoulders & Deep Core

Equipment Needed: Light & Medium DBs

Chest, Biceps, Back & Triceps

Equipment Needed: Light / Medium DBs & Box/Bench/Chair

Chest, Shoulders & Triceps

Equipment Needed: Light & Medium DBs & Long Band
Back & Biceps

Equipment Needed: Light DBs, Long Band & Box/Bench/Chair

Back, Triceps & Deep Core

Equipment Needed: Light & Medium DBs

Chest, Biceps, Shoulders

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

EMOM
Chest, Shoulders, and Triceps (Deep Core)

Equipment Needed: Light/Medium DBs & Box./Bench/Chair
Back, Biceps, & Rear Delts

Equipment Needed: Light/Medium DBs, Box./Bench/Chair, & Long Band

Back, Biceps, & Rear Delts (Deep Core)

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

Drop Sets
Chest, Shoulders, and Triceps

Equipment Needed: Light/Medium DBs

Back, Biceps, & Rear Delts

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

Timed Circuits
Chest, Shoulders, and Triceps (Deep Core)

Equipment Needed: Light/Medium DBs

Back, Biceps, & Rear Delts (Deep Core)

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

30 / 20 / 10
Chest, Shoulders, and Triceps

Equipment Needed: Light/Medium DBs & Box./Bench/Chair

Back, Biceps, & Rear Delts
30 Seconds Longer Move / 20 Pulse

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

EMOM
Chest, Shoulders, and Triceps

Equipment Needed: Light/Medium DBs, Box/Bench/Chair, & Long Band

Back, Biceps, & Rear Delts
30 Seconds Longer Move / 20 Pulse

Equipment Needed: Light/Medium DBs & Box/Bench/Chair

Timed Circuits
Chest, Shoulders, and Triceps (Deep Core)

Equipment Needed: Light/Medium Weights

Biceps, Triceps & Shoulders + Deep Core

Equipment Needed:Light / Medium DBs
Back & Chest

Equipment Needed: Light / Medium DBs & Box/Bench/chair

Chest, Bicep, Back, & Tricep

Equipment Needed:Light / Medium DBs

Shoulders & Deep Core

Equipment Needed: Miniband

Equipment Needed:Light / Medium DBs & Box/Bench/chair

Back, Bicep & Chest