Workout

A - Monday
Squat	Dumbell Goblet Squat	Barbell Front Squat	Barbell Back Squat
Horizontal Pull	Chest Supported Row	Dumbell Tripod Row	Barbell Row (overhand)
Static Lunge	Bodyweight Split Squat	Dumbell Split Squat	Dumbell Bulgarian Split Squat	Barbell Bulgarian Split Squat
Horizontal Push	Push Up	Dumbell Bench Press	Barbell Bench Press
Vertical Push	One-Arm Standing Dumbell Press	Two-Arm Dumbell Overhead Press	Barbell Overhead Press
Supplemental	Face Pull
Core Flexion	Roll Up	Jacknives	Hanging Knee Raise

B - Friday
Hinge	cable pull through	Romainian Deadlift	Deadlift (from floor)
Vertical Pull	Lat Pulldown	Assisted Pullup	Pullup
Dynamic Lunge	Bodyweight Reverse Lunge	Suitcase One-Arm Dumbell Reverse Lunge	Dumbell Reverse Lunge	Barbell Reverse Lunge
Horizontal Push	Decline Push Up (legs up on box)	Incline Dumbell Bench Press	Incline Barbell Bench Press
Bonus	Lying Tricep Extension
Supplemental	Face Pull
Core Flexion	Roll Up	Jacknives	Hanging Knee Raise

C - Wednesday
Push	Tricep Dips
Glutes	Barbell Hip Thrusts
Biceps	Dumbell Curl	Dumbell Waiter Curl	Dumbell Preacher Curl (be careful not to overload this excercise)	Barbell Preacher Curl (be careful not to overload this excercise)
Vertical Push	Two-Arm Dumbell Overhead Press
Grip Strength	Bar Hang	Kettkebell Swings (need more weight to do this)
Supplemental	Face Pull
Core Flexion	Roll Up	Jacknives	Hanging Knee Raise

Tennis Elbow related