WORKOUT A

Bulgarian Split Squats Barbell Squat (3 sets x 5-7 reps)
One Arm Dumbbell Row (3 sets x 5-7 reps)
Incline Dumbbell Press (3 sets x 5-7 reps)
Romanian Dumbbell Deadlift Dumbbell Leg Curl (3 sets x 8-10 reps)
Seated Dumbbell Lateral Raise (2 sets x 10-12 reps)
Supinating Dumbbell Curl (2 sets x 6-8 reps per arm)
Single Leg Dumbbell Calf Raise (3 sets per leg x 8-10 reps)
Dumbbell Shrug Barbell Shrug (2 sets x 8-10 reps)

WORKOUT B

Walking Dumbbell Lunge (3 sets x 6-8 reps per leg)
Dumbbell Pullovers in lieu of Overhand Pull Up (3 sets x 5-7 reps)
Seated Overhead Dumbbell Press Overhead Barbell Press (3 sets x 5-7 reps)
Romanian Dumbbell Deadlift Romanian Barbell Deadlift (3 sets x 8-10 reps)
Flat Dumbbell Fly (3 sets x 8-10 reps)
Overhead Dumbbell Extension (2 sets per arm x 8-10 reps)
Weighted Crunch (2 sets x 30-60 reps)
Incline Dumbbell Face Pull (2 sets x 12-15 reps)