Pull-Up

4 Sets x 12,14,14,14 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 9,10,10,10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 14,12,12,12 Reps

Back Hyperextension

4 Sets x 15,14,15,14 Reps

Plank

4 Sets

Dumbbell Seated Shoulder Press

4 Sets x 10,10,10,8 Reps

Dumbbell Lateral Raise

5 Sets x 12,13,14,14,14 Reps

Dumbbell Front Raise

5 Sets x 20 Reps

EZ Bar Tricep Extension

4 Sets x 12,13,11,11 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10,12,10,10 Reps

Dip

4 Sets x 15,14,14,14 Reps

Dumbbell Tricep Extension

4 Sets x 14,13,11,10 Reps

Dumbbell Squat

4 Sets x 15 Reps

Machine Leg Press (Wide Stance)

4 Sets x 10,12,12,10 Reps

Dumbbell Lunge

4 Sets x 20 Reps

Machine Single-Leg Curl

4 Sets x 15,13,15,15 Reps

Machine Single-Leg Extension

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 20,25,25,30 Reps

Barbell Bench Press

4 Sets x 12,11,12,10 Reps

Dumbbell Incline Bench Press

4 Sets x 10,10,11,8 Reps

Dumbbell Fly

4 Sets x 10,12,11,12 Reps

Dumbbell One-Arm Incline Chest Press

4 Sets x 12,8,9,10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Barbell Curl

4 Sets x 12,12,10,9 Reps

Dumbbell Incline Curl

4 Sets x 10,10,11,11 Reps

Crunch

4 Sets x 25 Reps

Machine Leg Press

3 Sets x 12,9,13 Reps

Dumbbell Lunge

3 Sets x 20 Reps

Barbell Bench Press

3 Sets x 12,11,12 Reps

Machine Fly

3 Sets x 12,9,10 Reps

Back Hyperextension

3 Sets x 15,14,15 Reps

Pull-Up

3 Sets x 12,14,14 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 8,9,9 Reps

Dumbbell Lateral Raise

3 Sets x 12,13,14 Reps

Machine Calf Raise

3 Sets x 25,22,23 Reps

Crunch

3 Sets x 25 Reps