Dumbbell Bench Press

10 Sets x 6 Reps

Machine Assisted Pull-Up (Hammer Grip)

10 Sets x 6 Reps

Dumbbell Fly

4 Sets x 8 Reps

Machine Assisted Pull-Up

4 Sets x 8 Reps

Dumbbell Bench Press (Reverse Grip)

4 Sets x 8 Reps

Barbell Deadlift

6 Sets x 6 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

10 Sets x 6 Reps

Calf Press On Leg Press

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Crunch Kneeling Rotation

4 Sets x 15 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Plank

4 Sets

Barbell Squat

10 Sets x 6 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Press (Wide Stance)

5 Sets x 6 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 6 Reps

Barbell Shoulder Press

10 Sets x 6 Reps

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Upright Row

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Barbell Curl

5 Sets x 6 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Barbell Drag Curl

5 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 6 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 6 Reps

Dip

3 Sets x 8 Reps

Dumbbell Incline Bench Press

10 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

10 Sets x 6 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Cable V Bar Pulldown

4 Sets x 8 Reps

Dumbbell Incline Bench Press (Palms in)

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Barbell Deadlift

6 Sets x 6 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Crunch Kneeling Rotation

4 Sets x 15 Reps

Barbell Squat

10 Sets x 6 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 20 Reps

Crunch

4 Sets x 15 Reps

Dumbbell Side Bend

4 Sets x 15 Reps

Bench Leg Raise (Supine)

4 Sets x 10 Reps

Plank

4 Sets

Dumbbell Seated Arnold Press

10 Sets x 6 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Upright Row

4 Sets x 8 Reps

Barbell Curl

10 Sets x 6 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Incline Hammer Curl

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dip

6 Sets x 6 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps