FULL BODY 1

1. Squat with barbell 3×8-10

(3 approaches, each exercise 8-10 times)

2. Superset

Push-ups from bars
with own weight 3x8-10

Horizontal block pull with wide grip 3×8-10

(3 approaches, each exercise 8-10 times)

Stretch with barbell 3×8-10

French press 3×8-10

(3 approaches, each exercise 8-10 times)

(3 approaches, each exercise 8-10 times)

Hammers 3x8-10

Curls on the press 3×MAX

If it's hard with your own weight, then push-ups in the gravitron.
If it's easy - push-ups with extra weight

FULL BODY 2

1. Deadlift 3×8-10

(3 approaches, each exercise 8-10 times)

(3 approaches, each exercise 8-10 times)

Downward crossover sets 3x8-10

Pullover with rope 3× 8-10

(3 approaches, each exercise 8-10 times)

Bench Press 3×8-10

Rear delta with dumbbells 3×10-12

(3 approaches, each exercise 8-10 times)

Biceps bar 3x8-10

Standing calves 3×10-12

FULL BODY 3

1. Split squat with dumbbells 3×8-10

(3 approaches, each exercise 8-10 times)

(3 approaches, each exercise 8-10 times)

Bench Press 3x8-10

Bench press 3×8-10

(3 approaches, each exercise 8-12 times)

Side swings 3×8-12

Biceps rope 3×8-10

(3 approaches, each exercise 8-10 times)

Triceps curls 3x8-10

Stretch Toe Press 3×12-15