Calf Press On Leg Press

3 Sets

Machine Leg Extension

3 Sets

Machine Leg Press

3 Sets

Machine Leg Curl (Prone)

3 Sets

Barbell Standing Calf Raise

3 Sets

Machine Seated Calf Raise

3 Sets

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets

Barbell Squat

3 Sets

Hack Squat

3 Sets

Barbell Reverse Curl

3 Sets

Barbell Upright Row

3 Sets

Dumbbell One-Arm Front Raise

3 Sets

Dumbbell Rear Deltoid Row

3 Sets

Barbell Shoulder Press

3 Sets

Dumbbell Seated Arnold Press

3 Sets

Machine Shoulder Press

3 Sets

Barbell Shrug

3 Sets

Dumbbell Shoulder Shrug

3 Sets

dumbbell side raise

3 Sets

Dumbbell Lateral Raise

3 Sets

Cable Lat Pulldown (Wide Grip)

3 Sets

T Bar Row

3 Sets

Cable V Bar Pulldown

3 Sets

Cable Seated Row

3 Sets

Dumbbell Deadlift

3 Sets

iso-lateral hi row

3 Sets

Dumbbell Bent-Over Row

3 Sets

Back Hyperextension

3 Sets

Pull-Up

3 Sets

Barbell Good Morning

3 Sets

Cable Rear Pulldown (Wide Grip)

3 Sets

Barbell Bent-Over Row (Reverse Grip)

3 Sets

Machine Reverse Lat Pulldown (Close Grip)

3 Sets

Dumbbell Fly

3 Sets

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets

Dumbbell Bench Press

3 Sets

Cable Cross-Over

3 Sets

Barbell Bench Press

3 Sets

Dumbbell Decline Bench Press

3 Sets

floor bench press

3 Sets

Machine Fly

3 Sets

Dumbbell Incline Bench Press

3 Sets

Cable Rope Overhead Tricep Extension

3 Sets

Dumbbell Tricep Extension (Floor, Supine)

3 Sets

21

3 Sets

Cable Bicep Curl (Supine)

3 Sets

Barbell One-Arm Bicep Curl

3 Sets

Dip

3 Sets

EZ Bar Decline Tricep Extension

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets

Machine Tricep Extension

3 Sets

Smith Machine Bench Press (Close Grip)

3 Sets

Barbell Tricep Extension (Supine)

3 Sets

Dumbbell One-Arm Incline Curl

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets

Air Bike

3 Sets x 8 Reps

Stability Ball Crunch

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Stability Ball Pull-In

3 Sets x 8 Reps