Butterfly machine warmup

3 Sets x 20 Reps

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 15 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

EZ Bar Decline Tricep Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Walking

1 Set

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Barbell Front Squat

4 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 20 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Cable Standing Leg Curl

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Barbell Military Press

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Vertical pullover cable straight bar

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Front plate chhn raise

4 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Pull-Up

5 Sets x 12 Reps

Back Hyperextension

3 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Machine Seated Row

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

EZ Bar Close Grip Curl

2 Sets x 6 Reps