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

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

Chest, Shoulder & Tricep

Equipment Needed:Light / Medium DBs

Back & Bicep & Core & Cardio

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

Bicep, Back, Shoulder Focus

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

Tricep, Chest Focus

Equipment Needed: Light/Medium DBs

18 Minutes of Shoulders, Cardio + A tint bit of core

Equipment Needed: Light/Medium DBs & Long Band

Total Upper Body

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

Tricep, Biceps, Shoudlers & Core