Dumbbell Incline Bench Press

5 Sets x 12,12,4,4,7 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 4 Reps

Dumbbell Incline Fly

3 Sets x 8,6,8 Reps

Dumbbell Alternating Incline Curl

3 Sets x 8,12,12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 6,4,5 Reps

Dumbbell Concentration Curl

5 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 8,6,6,6,6 Reps

Cable Pulldown (Underhand)

5 Sets x 12,12,7,7,7 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8,8,6 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 6,8,10 Reps

Cable Upper Row

3 Sets x 6,6,8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Machine Tricep Extension

3 Sets x 12,12,6 Reps

Machine Seated Tricep Dip

3 Sets x 12,12,4 Reps

Machine Shoulder Press

5 Sets x 8,4,8,6,6 Reps

Bodyweight Squat

3 Sets x 20 Reps

Machine Hip Abduction

3 Sets x 15,15,12 Reps

Machine Hip Adduction

3 Sets x 15,6,8 Reps

Machine Leg Extension

5 Sets x 8,8,8,5,6 Reps

Machine Seated Leg Curl

5 Sets x 12,12,8,8,8 Reps

Hack Squat

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

Dumbbell Squat

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 8 Reps

Back Hyperextension

5 Sets x 15,12,8,8,8 Reps

Parallel Bar Hip Flexion

3 Sets x 10 Reps

Parallel Bar Leg Raise

3 Sets x 15,12,12 Reps

Plank

3 Sets

Side Plank

3 Sets x 12 Reps

Bird Dog

3 Sets x 10,5,2 Reps

Dead Bug

3 Sets x 10,10,6 Reps

Superman

3 Sets