Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Seated incline lateral raise

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

1 Set x 100 Reps

Barbell Shrug

5 Sets x 5 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Barbell Deep Squat

1 Set x 15 Reps

Barbell Romanian Deadlift

1 Set x 12 Reps

Barbell Curl

3 Sets x 6 Reps

Close-grip decline press

3 Sets x 6 Reps

Cable Preacher Curl

3 Sets x 10 Reps

Dumbbell Decline Tricep Extension

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Shrug

4 Sets x 6 Reps

Haney shrugs

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Standing calf machine shrugs

3 Sets x 8 Reps

Rear Delt Machine

1 Set x 100 Reps

Barbell Military Press

5 Sets x 5 Reps

Barbell Incline Bench Press

3 Sets x 6 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Seated rowing

3 Sets x 12 Reps

Eagle sit-up

3 Sets

Weight Plate Russian Twist

3 Sets x 12 Reps

High pulley woodchop

3 Sets x 12 Reps

Cable Kneeling Crunch

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 6 Reps

Stability Ball Crunch

1 Set