Barbell Military Press

3 Sets x 5 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 15 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Weight Plate Shrug

4 Sets x 10 Reps

Barbell Deadlift

3 Sets x 5 Reps

Back Hyperextension

4 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Chin-Up (Close Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 30 Reps

Barbell Bench Press

3 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 20 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl

10 Sets x 4 Reps

Barbell Squat

3 Sets x 5 Reps

Machine Leg Extension

4 Sets x 30 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Seated Hamstring and Calf Stretch

4 Sets x 40 Reps

Hack Squat

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 12,10,8,8 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 15,12,10,8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12,10,8,8 Reps

Dumbbell Decline Tricep Extension

4 Sets x 12,10,10,8 Reps

Dumbbell Incline Curl

3 Sets x 12,10,8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12,10,8 Reps

Barbell Spider Curl

4 Sets x 12,10,10,8 Reps

Dumbbell Seated Tricep Press

4 Sets x 15,12,10,10 Reps

Cable Standing Curl

4 Sets x 12,10,8,8 Reps

Cable Dual Overhead Curl

4 Sets x 15,12,10,8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15,12,10,8 Reps

Cable Rope Overhead Tricep Extension

4 Sets