barbell deadlift

3 Sets x 5 Reps

barbell row

5 Sets x 5 Reps

barbell shrug

5 Sets x 5 Reps

one arm dumbbell rows

5 Sets x 5 Reps

lat pull down

5 Sets x 5 Reps

dumbbell curls

5 Sets x 5 Reps

cable row

5 Sets x 5 Reps

dumbbell bench press

5 Sets x 5 Reps

lateral raise machine

5 Sets x 5 Reps

cable triceps push down

5 Sets x 5 Reps

machine shoulder press

5 Sets x 5 Reps

hammer strength decline chest

5 Sets x 5 Reps

hammerstrength incline

5 Sets x 5 Reps

seated dips

5 Sets x 5 Reps

Barbell Standing Calf Raise

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Single-Leg Curl

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell Alternating Preacher Curl

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Standing Curl

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

decline chest machine

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

seated calf raise

5 Sets x 5 Reps

leg press

5 Sets x 5 Reps

single leg hamstring curl

5 Sets x 5 Reps

smith machine calf raise

5 Sets x 5 Reps

hack squat

5 Sets x 5 Reps

barbell squat

3 Sets x 5 Reps

single leg extension

5 Sets x 5 Reps