Barbell Bench Press

4 Sets x 10,8,5,5 Reps

Dumbbell Incline Bench Press

3 Sets x 10,8,8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 16 Reps

Barbell Military Press

3 Sets x 5,10,10 Reps

Barbell Overhead Tricep Extension

3 Sets x 14,12,10 Reps

Weighted Tricep Dip

2 Sets x 15,11 Reps

Weighted Pull-Up

4 Sets x 5 Reps

Barbell Curl

3 Sets x 10,10,9 Reps

Barbell Row

4 Sets x 7,7,6,5 Reps

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 12,13,13 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8,5,7 Reps

Barbell Squat

5 Sets x 5,0,5,4,6 Reps

Machine Leg Press

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 15 Reps

Barbell Incline Bench Press

3 Sets x 10,10,4 Reps

Dumbbell Fly

3 Sets x 13,13,12 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Spider Curl

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 5,4,4 Reps

T Bar Row

3 Sets x 12,6,6 Reps

Cable Shoulder Extension

3 Sets x 16,16,10 Reps

Barbell Deadlift

4 Sets x 6,5,6,4 Reps

Dumbbell Hamstring Curl

3 Sets x 20 Reps

Machine Leg Curl (Prone)

3 Sets x 10,6,10 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Dragon Flag

3 Sets x 7,7,6 Reps

Hanging Leg Raise

3 Sets x 12,11,8 Reps

Reverse Lunge Crossover

1 Set x 20 Reps

Bodyweight Walking Lunge

1 Set x 20 Reps

Bodyweight Squat

1 Set x 20 Reps

Jump Squat

1 Set x 10 Reps

Bodyweight Side Lunge

1 Set x 5 Reps