Warmup as needed…

3x

A1 DB Lateral raises drop set
heavy 6 reps
10s rest
drop weight slightly 10-15 reps

A2 Seated DB Overhead Press drop set
heavy 6 reps
10s rest
drop weight slightly 10-15 reps
60s rest

3x

B1 Cable rear delt flies drop set
heavy 6 reps
10s rest
drop weight slightly 10-15 reps

3x

C1 Rope tricep push downs drop set
heavy 6 reps
10s rest
drop weight slightly 10-15 reps

3x

D1 Rope bicep curls drop set
heavy 6 reps
10s rest
drop weight slightly 12 reps
30s rest

3x

E1 Straight bar bicep curls
heavy 6 reps
10s rest
drop weight slightly 12 reps
30s rest

F1 Straight bar triceps push downs
heavy 6 reps
10s rest
drop weight slightly 12 reps
60s rest

3x

G1 Abs
Stability ball plank in outs
Push up position mountain climbers