BB Squats 15-15-12-6

Find 1 RM at bench press

Superset # 1
Dips + Assisted pull ups 4X10

Superset # 2
Reverse bodyweight row + Decline push up 4X10

Rotator cuff cable pull 3 X 12

Shoulders
Seated Overhead press 4 X12

Single arm upright row 2 X 10

Single arm bent over delt row 2 X 10

Side raises 4 X 10

Core  
4 X 20 and no rest between sets
Hanging leg raises 
Toe touches 
1 minute plank

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