Duration: 54 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Glen Ostergaard, Katja Zick, Bronté Terrell, Ben Main, Thomas Delfour, Veronika Benesova, Marlon Woods, Thiemo Schultens, Péter Kovács, Bettina Keller, Billy Aw, Jessica Wong, Anna Kerstan, Anthony Oxford, Frederica Mauro, Lula Slaughter, Marlene Bührer, Amy Lu, Julia Bausenwein, José Blanes, Alexander Fehling, Levi Farrell, Windy Gao

1. WARM-UP
Shiver performed by Cleanhitterz made famous by John Summit HAYLA
Moves: Deadlift, Deadrow, Wide Triple Deadrow, Upright Row, Clean Press, Squat, Alt Backward-Stepping Lunge, Kneeling Cobra, Glute Hip Bridge, Chest Press

2. SQUATS
Convivium performed by Trish Belt made famous by Gabry Ponte T-78
Moves: Squat, Mid Stance Squat, Squat Wider Stance

3. CHEST
Delilah (pull me out of this) performed by Flow-Her made famous by Fred again..
Moves: Chest Press, A-Press, Sweep

4. BACK
No Glory performed by Absurd Dreamer made famous by Skan Krale feat. M.I.M.E Drama B
Moves: Deadlift, Deadrow, Combination, Triple Wide Deadrow, Wide Deadlift, Clean Press

5. TRICEPS
When You Were Young performed by MiBad made famous by The Killers
Moves: Tricep Press, Hip Bridge, Tricep Extension, Tricep Push, Alt Leg Lift, Standing Overhead Tricep Extension, Mid-Range Pulse Standing Overhead Tricep Extension

6. BICEPS
Say Amen (Saturday Night) performed by The Unofficial Club Vault made famous by Panic! At The Disco
Moves: Bicep Curl, Bicep Row, Mid-Range Bicep Curl, Pulse Mid-Range Bicep Plate Curl

7. LUNGES
Hit Me Up performed by Tape Machines
Moves: Lunge, Pulse Lunge, Squat, Pulse Squat

8. SHOULDERS
ZENLESS performed by ShugR made famous by Tiësto, Lucas Steve, Silent Child Sān-Z
Moves: Standing Cobra, Standing Side Raise, Alt Mac Raise

9. COOLDOWN
Lose My Cool performed by Niko Walters feat. Will Henderson
Moves: Lower Back Release, Lying Glute Stretch, Childs Pose, Thread the Needle, Kneeling Hip Flexor Stretch, Tricep Stretch, Upper Back Stretch, Quad Stretch, Front Deltoid Stretch