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back biceps rear_deltoid legs Advanced

day 1 pull day
Round 1 - Repeat 4 times
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Dead Lifts Barbell

max reps
Round 2 - Repeat 4 times
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Bent Over Rows Barbell

reps
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One Arm Pull Up

reps each
Round 3 - Repeat 4 times
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Muscle Up

max reps
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Dumbbell Ski's

reps
Round 4 - Repeat 4 times
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Pull Ups Weighted Vest

reps
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Rear Delt Fly's Dumbbell

reps
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Lateral Raises Dumbbell

reps
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Hanging Corner Raises

reps each
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Hanging Knee Raises

reps
Round 5 - Repeat 3 times
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Handstand Push Ups

max reps
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Curls Dumbbell

reps