Barbell Bench Press

6 Sets x 8,4,2,3,4,16 Reps

Dumbbell Incline Bench Press

3 Sets x 5,6,5 Reps

Dumbbell Fly

3 Sets x 6,6,5 Reps

Dumbbell Bench Press

3 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Barbell Deadlift

6 Sets x 6,4,2,6,6,4 Reps

Smith Machine Bent-Over Row

3 Sets x 8,6,6 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 7,7,6 Reps

Dumbbell One-Arm Row

3 Sets x 6 Reps

Cable Seated Row

3 Sets x 8,6,6 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 7,6,7 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

6 Sets x 7,6,2,4,4,4 Reps

Dumbbell Lateral Raise

3 Sets x 8,7,7 Reps

Cable Rope Face Pull

3 Sets x 10,8,6 Reps

Cable One-Arm Lateral Raise

3 Sets x 8,4,8 Reps

Dumbbell Arnold Press

3 Sets x 10,10,8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Barbell Squat

6 Sets x 4,4,2,5,4,4 Reps

Barbell Romanian Deadlift

3 Sets x 6,6,5 Reps

Machine Leg Press

3 Sets x 8,7,7 Reps

Dumbbell Reverse Lunge

3 Sets x 7,7,6 Reps

Kettlebell Goblet Squat

3 Sets x 8,8,7 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

5 Sets x 10,6,6,7,7 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 8,7,6 Reps

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

EZ Bar Curl

3 Sets x 8 Reps

Bench Leg Raise (Supine)

3 Sets x 8,8,6 Reps

Stationary Bike

1 Set

Treadmill Running

1 Set

Rowing

1 Set