Quads/hips	Upper back	Triceps
squats front squats split squat trap bar squat clean deadlift leg press step ups overhead step ups in place lunges walking lunges side lunges	bent rows chin-ups assisted chin-ups close grip pulldown front pulldown 3 pt DB row machine row DB pullover	tricep pushdowns overhead tricep ext lying tricep ext close grip bench press
Hamstrings/low back	Shoulders	Explosive
stiff leg deadlift glute/ham raise seated leg curl leg curl back extensions calf raises	stand military press stand DB military press jammer shoulder press upright rows DB upright rows curl to press swing delts shrugs	power shrug box power shrug hang high pull box high pull floor high pull hang jammer extension jammer rotation push press push jerk magnum explosion 1 hand magnum explosion 2 hand
Chest	Biceps	Warm up & core
bench press DB bench press incline bench press DB incline bench press dips assisted dips jammer chest press DB chest fly	bar curls DB curls hammer curls	hurdle drill 3 way delts shoulder bridge leg lift wood chopper squat-press stand plate rotation core push ups 3 way core crunches split crunch toe touches cable toe touch ball roll out v ups bench sit ups side bends leg throws