Pull-Up

4 Sets x 8,8,7,7 Reps

Barbell Bent-Over Row

9 Sets x 15 Reps

Chin-Up (Close Grip)

4 Sets x 7,6,6,6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 7,8,8,8 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 15,12,13,15 Reps

Machine Seated Row

4 Sets x 10 Reps

Plank

3 Sets

Machine Fly

4 Sets x 12,10,11,10 Reps

Dip

4 Sets x 10,10,11,9 Reps

Dumbbell Lateral Raise

4 Sets x 15,10,10,10 Reps

Dumbbell Tricep Extension

4 Sets x 20 Reps

Dumbbell Incline Bench Press

5 Sets x 20,10,9,8,8 Reps

Dumbbell Bench Press

4 Sets x 7,8,7,7 Reps

Cable Cross-Over

4 Sets x 15,20,20,20 Reps

Cable Mid Chest Crossover

4 Sets x 15 Reps

Hanging Leg Raise

4 Sets x 10,10,8,8 Reps

Barbell Squat

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

Barbell Front Squat

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 30,26,25,25 Reps

Barbell Deadlift

4 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 25,30,30,30 Reps

Barbell Bulgarian Split Squat

4 Sets x 6,7,8,8 Reps

Machine Leg Press

4 Sets x 15,15,12,12 Reps

Barbell Military Press

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 15,10,10,10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 20 Reps

Barbell Reverse Curl

4 Sets x 25 Reps

Dumbbell Shoulder Shrug

4 Sets x 7,8,8,8 Reps

Barbell Squat

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps