Barbell Spider Curl

4 Sets x 12,11,9,8 Reps

Barbell JM Press

4 Sets x 12,12,11,11 Reps

Dumbbell Lift Curl

4 Sets x 10,10,10,8 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 12,9,8,8 Reps

Cable Bicep Curl

4 Sets x 10,10,10,8 Reps

Cable Incline Tricep Extension

4 Sets x 10,10,9,9 Reps

Barbell Incline Bench Press

5 Sets x 12,10,9,8,9 Reps

Barbell Seated Press

4 Sets x 8,8,6,5 Reps

Cable Mid Chest Crossover

4 Sets x 11,10,10,10 Reps

Cable Standing Push Downs

4 Sets x 8 Reps

Cable Lateral Raise

4 Sets x 12,12,12,10 Reps

Cable crossover lower chest

4 Sets x 12 Reps

Kettlebell Goblet Squat

2 Sets x 15 Reps

Barbell Squat

5 Sets x 15,10,9,9,9 Reps

Barbell Calf Raise

4 Sets x 15 Reps

Cable Leg Kickback

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 9 Reps

Dumbbell Romanian Deadlift

4 Sets x 10,10,10,12 Reps

Dumbbell Bulgarian Split Squat

4 Sets x 8,9,10,10 Reps

Machine Leg Curl (Prone)

4 Sets x 8,10,8,8 Reps

Cable tricep cross extension

4 Sets x 12,10,10,10 Reps

Bayesian curls

4 Sets x 12,11,10,9 Reps

Incline bench rope push down

4 Sets x 12,11,10,9 Reps

Cable Rope Hammer Curl

4 Sets x 12,12,11,11 Reps

Cable straight bar push down

4 Sets x 12,11,10,10 Reps

Bicep pull down

4 Sets x 12,11,10,10 Reps

Barbell Bent-Over Row

4 Sets x 12,11,9,9 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,11,12,10 Reps

Cable One-Arm Lat Pulldown

4 Sets x 11,12,12,12 Reps

High cable rear delt fly

4 Sets x 12,12,10,11 Reps

Cable V Bar Pulldown

4 Sets x 10,9,11,10 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable lat pull in

4 Sets x 12,12,11,10 Reps