Duration: 53 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Anthony Oxford, Glen Ostergaard, Amy Lu, Lula Slaughter, Windy Gao, Kylie Gates, Levi Farrell, Ben Main, Maggie Cheng

1. WARM-UP
Here In Your Arms performed by Repgest made famous by Nathan Dawe x Abi Flynn
Moves: Shoulder Roll, Deadlift, Deadrow, Triple Wide Deadrow, Upright Row, Clean & Press, Standing Overhead Shoulder Press, Squat, Lunge

2. SQUATS
Sound of You performed by Iron Anthem made famous by Pendulum, Armin van Buuren & Rob Swire
Moves: Squat, Bottom-Half Squat

3. CHEST
Gnarly performed by GRIT//CTRL made famous by KATSEYE
Moves: Chest Press, Staggered Chest Press, Bottom-Half Chest Press, Hold

4. BACK
Everyday performed by STRLGHT
Moves: Shoulder Roll, Deadlift, Deadrow, Clean & Press, Wide Deadrow, Triple Wide Deadrow, Wide Deadlift

5. TRICEPS
Super Graphic Ultra Modern Girl performed by Rokka made famous by Chappel Roan
Moves: Tricep Dip, Combination, Seated Overhead Tricep Extension, Tricep Plate Extension

6. BICEPS
R U SLEEPING performed by Zero Deload made famous by Sigma feat. Dizzee Rascal & Coco
Moves: Bicep Plate Curl, Combination

7. LUNGES
Mind Still performed by Mscl Mmry made famous by Sonny Fodera feat. blythe
Moves: Single-Arm Plate Front Rack Lunge, Lunge, Bottom Pulse

8. SHOULDERS
No Friends performed by Heyson
Moves: Rear Deltoid Fly, Side Raise, Forward Press, Pushup, Standing Upright Row, Standing Overhead Shoulder Press, Standing Push Press

9. CORE
Gasolina performed by Sun Lay
Moves: Weighted Hip Bridge, Triple-Pulse Weighted Hip Bridge, Hover, Rotating Side Hover, Shootout