Straight Leg Deadlifts (dumbbells): 4 sets x 14 reps

Split Squat (dumbbells): 4 sets x 16 reps (8 each leg)

Calf Raises (dumbbells): 4 sets x 20 reps

Seated Strict Press (dumbbells): 4 sets x 12 reps

Bench Press (pyramid going up in weight, down in reps/use same weight when going back up): 10, 8, 6, 4, 2, 4, 6, 8, 10 reps

Lateral Raises (dumbbells): 4 sets x 8 reps

“Strict Pull-up Work”

Ring Rows: 4 sets x 10 reps

Strict Pull-ups (scale with or without a band to make reps unbroken): 10, 9, 8, 7, 6, 5, 4 Reps

Bent Over Rows (dumbbells): 4 sets x 8 reps