| Order | Exercise | Sets | Reps/ Time | Weight | date 1 |
|---|---|---|---|---|---|
| 1a | Goblet Box/Bench Squat | 3 | 8 | 10 | |
| 1a | Calf static roller release | 1 | 30 sec | ||
| 1a | Back Squat (high) | 4 | 5 | ||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | ||
| 1a | Seated Cable Row | 3 | 8 | ||
| 1a | Seated Cable Row | 3 | 8 | ||
| 1a | Seated Cable Row | 3 | 8 | ||
| 1a | Seated Cable Row | 3 | 8 | ||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | ||
| 1a | Lat Pulldown (machine) | 3 | 8 | ||
| 1a | Lat Pulldown (v-bar) | 3 | 8 | ||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | ||
| 1a | Lat Pulldown (v-bar) | 3 | 8 | ||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | ||
| 1a | Box/Bench Squat (parallel) | 3 | 8 | ||
| 1a | Box/Bench Squat (parallel) | 3 | 8 | ||
| 1a | Lat Pulldown (v-bar) | 3 | 10 | ||
| 1a | Goblet Squat (KB or DB) | 3 | 8 | ||
| 1a | Front Squat | 3 | 8 | ||
| 1a | Lat Pulldown (v-bar) | 3 | 8 |