---Strength--- Super Sets Day a.Every 4 minutes × 4 rounds Bench Press — 4 reps (75lb) Deadlift — 4 reps (135lb) Every 4 minutes × 4 rounds Seated Shoulder Press — 6 reps (55lb) Back Extension — 6 reps (10lb) Every 4 minutes × 4 rounds Arnold Press — 8 reps (7.5kg) Front Raise + Lateral Raise — 8 reps each (5kg)