High intensity low volume upper-lower-rest

For squat: Get to 5-6 reps in each set before increasing weight. When increasing weight decrease reps to 3.
Bench: Get to 8-10 reps, increase weight and decrease rep to 5.
RDL: increase weight when 12 reps are achieved. Reduce reps to 8, and sets to 3 if required 
Barbell Ohp: min reps is 5. Increase weight when 5 sets of 8 reps are achieved. Last set/rep is almost on the edge.
Dumbell ohp: 2 sets of 6-8 with challenging weight. 2 sets of 10-12 with moderate weight

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Bench Press (Barbell)

Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Spoto Press

Bulgarian Split Squat (Dumbbell)

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