NUOVI UPPER ROW (BILANCIERE - MANUBRI) CURL LOWER SQUAT BILANCIERE AFFONDI (BILANCIERE - MANUBRI) CORE DEADBUGS FULLBODY JUMPING JACKS HOME UPPER DB Close Grip Floor Press DB Skull Crusher Knee Push Up + Negative Knee Pushup Pushup DB Trap Raises DB Alt Triceps Overhead Ext DB Triceps Overhead Ext DB Triceps Kickbacks DB Sumo Alt Rows DB Arnold Press DB Lateral Raises DB Front Raises DB Rows + Triceps Ext DB Renegade Rows + Pushup DB Renegade Rows DB Supinated Rows Sumo DB Prone Rows DB Push Press DB Renegade Knee Rows + Pushup DB Floor Pullover DB Curl To Press One Arm DB Press One Arm DB Row Sumo Alt DB Rows DB Alt Floor Press DB Rows DB Flyes DB Cuban Press DB Curls DB Floor Press Alt DB Curls Hammer DB Curls Alt DB Press LOWER DB Stiffed Legged Deadlifts DB Standing Lunges DB Romanian Deadlift DB Front Rack Lunges DB Lateral Lunges DB Front Squat DB Goblet Squat + Reach One DB Reverse Lunge DB Glute Bridges One Arm DB Squat DB Alt Lunges One Arm DB Squat + Lunge One Arm DB Reverse Lunge DB Goblet Squat UPPER/LOWER DB Russian Twist DB Curl To Thruster DB Alt Thrusters DB Thrusters DB Lunges + Curls DB Swing One Arm DB Swing One Arm BD Thruster BODYWEIGHT Jumping Jacks Dead Bug Bridge Hold Alt V-Ups Squat Boat Sit Crunch Alt Reverse Lunge Russian Twist Plank Hold Plank Hold + Reach Hollow Hold GYM UPPER MAIN Incline Dumbbell Press Machine Press Shoulder Press Bench Press Arnold Press Strict Press Push Press Lat Machine One Arm row Machine Row Seated One Arm Press Barbell Row Dumbbell Curls Cable Pressdowns Rope Pressdown Skull Crushers Cable Fly Lateral Raises Barbell Curls LOWER Leg Curl Goblet Split Squat Goblet Squat Leg Press Split Squat Bulgarian Split Squat Leg Press Reverse Lunge Deadlift Back Squat Calf raise Hack Squat Thruster Dumbell Romanian Deadlift CORE Plank Tick Tocks Situp Hollow Hold Bent Hollow Hold Bird Dogs Arch Hold Butterfly Situps