Cable Bicep Curl

3 Sets x 12 Reps

Cable Shrug

3 Sets x 12 Reps

Cable Drag Curl

3 Sets x 12 Reps

Cable Upright Row

3 Sets x 12 Reps

Cable Reverse Grip Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

Machine Landmine Row (Reverse Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12,10,10 Reps

Barbell Good Morning

3 Sets x 12 Reps

Barbell Pullover

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Single-Leg Cobra

6 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12,12,10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8,12,10 Reps

Machine Fly

3 Sets x 12,12,8 Reps

Machine Reverse Fly

3 Sets x 8,12,10 Reps

Barbell Side Bend

6 Sets x 12 Reps

Weight Plate Russian Twist

6 Sets x 12 Reps

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Hack Squat

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Cable Leg Kickback

6 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Deadlift

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Dumbbell Lateral Raise

6 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Dumbbell Tricep Kickback

6 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

6 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down)

6 Sets x 12 Reps

Dumbbell Seated Wrist Curl

3 Sets x 12 Reps

Machine Dip

3 Sets x 12 Reps

Machine Assisted Dip

3 Sets x 12 Reps