Male Muscle Definition 1.0

Dumbbell Side Lateral Raise

Triple Drop Sets: 4 Sets
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Medium Weight: x10-12 Reps
Immediately pick a Lighter Weight: x12-15 Reps

10-12x Barbell Press

10-12x Front Dumbbell

10x Reverse Cable

10x Kettle Clean Press

10-12x Barbell Squat

20T Barbell Lunge Back

20T Barbell Step Up

4x Every 10 secs jump  Wall Squat Jump

15x Leg Extension

10-12x Lat Pull Down

10-12x Barbell Curl

10-12x Pulley Row

10-12x Hammer Curl 21s

15x Lat Push Down

10x 1.5 Dumbbell Curls

10x Inverted Row

10-12x Chest Press

10-12x Chest Fly with Leg Raises

10-12x Barbell Incline Press

10-12x Push Up Bird-Dog

10-12x Narrow Press

10x Skull Crusher

10-10-15 Drop Set Push Down

Pick a Heavy Weight: x8-10 Reps
Immediately pick a Medium Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps

10-12x Barbell Squat

10-12x Seated Squat Jump

10-12x Hip Thrust

15x Kettle Swing

10x Box Jumps

10x Sumo Squat

20x Calf Press