1. Workout Routine 1.2
2.  
3. Saturday - Rest + Cardio
4. Sunday - Full Body
5. Monday - Rest + Cardio
6. Tuesday - Full Body
7. Wednesday - Rest + Cardio
8. Thursday - Full Body
9. Friday - Rest
10.  
11.  
12. Sunday
13. * Vertical Chest Press - 3 x 10
14. * Perform as superset to failure
15.     1. Archer pushups - 3 x failure
16.     2. Horizontal crossovers  - 3 x failure
17.  
18. * DB curl trifecta - 3 sets (10 reps in each position each arm)
19. * Hammer curl - 3 sets x failure
20.  
21. * Triceps extension (sitting down) - 3 x 10
22.  
23. * Perform as drop set
24.     1. DB cheat laterals - 3 sets to failure (1 arm at a time)
25.     2. DB push press - 3 sets to failure (1 arm at a time)
26.  
27. * Rocking Lat pulldowns (10-12RM to failure) - 3 sets
28.  
29. * Goblet squats (squat with DB) - 3 x 10
30. * DB Bulgarian Hi/Low Split Squats
31.         1. 2 x 10-12 each leg (Alternating Hi/Low torso on each rep)
32.         2. 1 x failure each leg (Bodyweight explosive Plyo Hops)
33.  
34. * Low row (and with inverted grip) - 3 x 10 in both positions
35.  
36. * FACEPULLS
37.  
38.  
39. Tuesday
40. * Vertical Chest Press - 3 x 10
41. * Perform as superset to failure
42.     1. Banded pushups - 3 x failure
43.     2. Lo-High crossovers - 3 x failure
44.  
45. * Standing arm curl - (10-12RM to failure) - 3 sets
46. * Hammer curl - 3 sets x failure
47.  
48. * Triceps extension (standing up) - 3 x 10
49.  
50. * Delt stretch - 3 sets x 7 reps each
51.  
52. * Closer grip lat pulldowns (10-12RM to failure) - 3 sets
53.  
54. * Goblet squats (squat with DB) - 3 x 10
55. * Hip Band Ladder Finisher - 1 or 2 x Ladder to 10 reps
56.  
57. * Low row (and with inverted grip) - 3 x 10 in both positions
58.  
59. * FACEPULLS
60.  
61.  
62. Thursday
63. * Vertical Chest Press - 3 x 10
64. * Perform as superset to failure
65.     1. Decline pushups - 3 x failure
66.     2. High-Low crossovers - 3 x failure
67.  
68. * Sitting arm curl - (10-12RM to failure) - 3 sets
69. * Hammer curl - 3 sets x failure
70.  
71. * Dumbbell triceps extension - 3 x 10
72.  
73. * Overhead band press - 2 x 15  ???
74.  
75. * behind the head lat pulldowns (10-12RM to failure) - 3 sets
76.  
77. * Goblet squats (squat with DB) - 3 x 5 | 5 | 5
78. * DB Bulgarian Hi/Low Split Squats
79.     1. 2 x 10-12 each leg (Alternating Hi/Low torso on each rep)
80.     2. 1 x failure each leg (Bodyweight explosive Plyo Hops)
81.  
82. * Low row (and with inverted grip) - 3 x 10 in both positions
83.  
84. * FACEPULLS
85.