Machine Bench Press

4 Sets x 9,8,6,9 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Dublin Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 15,13,11 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 17,16,15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20,17,15,15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15,13,12 Reps

ab wheel

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 7,8,9,6 Reps

Barbell Row

4 Sets x 8,8,10,8 Reps

Cable Seated Row

3 Sets x 10,11,12 Reps

Cable Rope Face Pull

3 Sets x 15,18,20 Reps

Barbell Curl

3 Sets x 10,11,12 Reps

Dumbbell Hammer Curl

3 Sets x 12,12,15 Reps

Belt squat

3 Sets x 10,11,12 Reps

Leg press plate machine

3 Sets x 10,11,12 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 8,9,10 Reps

Machine Single-Leg Extension

3 Sets x 12,13,15 Reps

Machine Seated Calf Raise

3 Sets x 12,14,15 Reps

Hanging Leg Raise

3 Sets x 10,10,15 Reps

Smith Machine Incline Bench Press

4 Sets x 7,8,9,6 Reps

Machine Seated Row

3 Sets x 10,11,12 Reps

Cable Lower Chest Raise

3 Sets x 12,13,15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10,11,12 Reps

Cable Lateral Raise

3 Sets x 15,17,20 Reps

Machine Reverse Fly

3 Sets x 15,17,20 Reps

Barbell Romanian Deadlift

4 Sets x 10,8,10,10 Reps

Barbell Hip Thrust

3 Sets x 10,11,12 Reps

Machine Leg Curl (Prone)

3 Sets x 12,13,15 Reps

Dumbbell Walking Lunge

3 Sets x 20 Reps

Machine Hip Abduction

3 Sets x 25,20,15 Reps

Machine Hip Adduction

2 Sets x 20,15 Reps

Barbell Standing Calf Raise

3 Sets x 12,13,15 Reps

Machine Ab Crunch

3 Sets x 15,17,20 Reps