1. DB Bench Press - 3 sets of 5-10 reps - 3-5 minutes rest - Alternative, barbell, smith or machine.

SUPERSET

2a. DB Curls - 2 sets of 8-10 reps.

2b. DB hammer curls - 2 sets till failure.

(Rest of 3-5 minutes)

3. Shoulder press - 3 sets of 8-10 reps - 3-5 minutes rest - Alternative - barbell, dumbbell or machine.

4. Cable single arm tricep push downs - 2 sets of 10-15 reps each side - 2-3 minutes of rest - Alternative - normal pushdowns with a bar or rope.

5. DB lateral raises - 2-3 sets of 8-15 reps - 2-3 minutes rest - Alternative - cable or machine.

1. Stiff Legged Deadlift - 3 sets of 5-8 reps - 4-6 minutes rest - Alternative - Romanian DL, DB Romanian DL or sumo deadlifts.

2. Leg Press - 2 sets of 8-10 reps - 2-3 minutes rest- Alternative - squat, front squat or smith.

3. Hamstring curl - 2-3 sets of 8-10 reps - 2-3 minutes rest - Alternative - lying or seated.

4. Calf raises - 1-2 sets of 10-15 reps - 1-2 minutes rest - Alternative - Standing, leg press calf raises.

5. Decline crunches - 2 sets of 10-20 reps (Can add weight if needed) - 1-3 minutes rest - Alternative - Crunches

1. Double Rope Tricep Pushdowns - 2 sets of 8-10 reps - 2-3 minutes rest - Alternative - straight bar, V bar or single rope.

2. Ez Bar Skull Crushers - 2 sets of 8-12 reps - 2-3 minutes rest - Alternative - dumbbell or cable.

3. Rowing Variation - 3 sets of 8-10 reps - 2-3 minutes rest - Alternative - machine, cable, DB or barbell. (Can add shrugs to reduce session time and give the traps some direct stimulus).

4. Single Arm Cable Pulldown - 2 sets of 8-12 reps each side - 2-3 minutes rest.

5. Straight Bar Lat Pulldown - 3 sets of 8-10 reps - 2-3 minutes rest - Alternative - close grip or wide grip.

6. Cable Bicep Curls - 2-3 sets of 10-12 reps - 1-2 minutes rest - Alternative - bar, rope or single arm