Dumbbell Alternating Incline Curl

2 Sets x 9 Reps

Dumbbell Alternating Incline Curl

2 Sets x 7 Reps

Dumbbell Alternating Incline Curl

1 Set x 5 Reps

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl

1 Set x 15 Reps

Cable Reverse Curl

1 Set x 15 Reps

Dumbbell Concentration Curl

3 Sets x 50 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Bicep Curl (Supine Close Grip)

4 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Smith Machine Incline Bench Press

3 Sets x 20 Reps

Dumbbell Seated Shoulder Press

2 Sets x 9 Reps

Dumbbell Seated Shoulder Press

2 Sets x 7 Reps

Dumbbell Seated Shoulder Press

1 Set x 5 Reps

Cable Front Raise

3 Sets x 10 Reps

Cable lateral raise

3 Sets x 10 Reps

Cable Front Raise

1 Set x 15 Reps

Cable lateral raise

1 Set x 15 Reps

Dumbbell Reverse Fly (Prone)

3 Sets x 50 Reps

Smith Machine Upright Row

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Cable Elevated Row

3 Sets x 12 Reps

Pull-Up

3 Sets x 99 Reps

Machine Leg Press

2 Sets x 9 Reps

Machine Leg Press

2 Sets x 7 Reps

Machine Leg Press

1 Set x 5 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Leg Curl (Prone)

1 Set x 15 Reps

Machine Seated Calf Raise

1 Set x 15 Reps

One leg Rear kick machine

3 Sets x 50 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dip

3 Sets x 99 Reps

Boxing

1 Set

Squat with bag

1 Set x 12 Reps

Boxing

1 Set

Squat with bag

1 Set x 12 Reps

Boxing

1 Set

Squat with bag

1 Set x 12 Reps