Upper 1

Superset 1
Weighted Chin-ups (4 sets, 6 to 10 reps)
Weighted Ring Dips (3 sets, 6 to 10 reps)
Superset 2
DB OHP (4 sets, 6 to 10 reps)
Seal Rows (3 sets, 6 to 12 reps)
Superset 3
DB fly (3 sets, 8 to 12 reps)
Curls (6 to 10 reps)
DB Skull Crushers (8 to 12 reps)
HLR (8 to 10 reps)

Lower 1
Squats 3 x 6 to 10 reps
Superset 1
Good mornings (4 sets, 8 to 12 reps)
Weighted Chin-ups (6 to 10 reps)
Superset 2
RDL (3 sets, 8 to 12 reps)
Calf raises (AMRAP)
Neck (15 to 20 reps)

Upper 2
Superset 1
Weighted Chin Ups (3 sets, 6 to 10 reps)
Weighted Ring Dips (3 sets, 6 to 10 reps)
Superset 2
DB Bench (4 sets, 6 to 10 reps)
Skull crushers (8 to 12 reps)
Superset 3
OHP (4 sets, 6 to 10 reps)
Seal Rows (6 to 10 reps)
Superset 4
Lateral raises (3 sets, 8 to 12 reps)
Curls (8 to 12 reps)
HLR (8 to 10 reps)

Lower 2
RDL (3 sets, 4 to 6 reps)
Superset 1
Squats (3 sets, 6 to 10 reps)
Weighted Chin-ups (6 to 10 reps)
Superset 2
Good mornings (4 sets, 8 to 12 reps)
HLR (8 to 10 reps)
Superset 3
Hyperextensions (4 sets, 8 to 12 reps)
Calf raises (AMRAP)
Neck (8 to 13 reps)