1- Glute Hip Drive 4x10
2- Deadlift 4x8-10
3- Hamstring curl 3x12
3- tyre flip x5, your body kg weight sled 20m x5 rounds
4- wide lat pulldown 3x10-12
5- chest support machine row 4x10 last 2 sets drop sets
6- (Alternate curl and press x10, reverse flye x10)x3-5 sets
7- Cable rope bicep curls 3x12