elevated heel front squat

6 Sets x 8 Reps

Barbell Clean Deadlift

6 Sets x 5 Reps

Smith Machine Bulgarian Split Squat

4 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 8 Reps

Machine Leg Press (Wide Stance)

3 Sets x 8 Reps

Machine Calf Press

3 Sets x 15 Reps

Barbell Incline Bench Press

6 Sets x 8 Reps

Barbell Bench Press

6 Sets x 8 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Dip

4 Sets x 20 Reps

Cable Cross-Over

4 Sets x 12 Reps

Push-Up

4 Sets x 100 Reps

Barbell Front Raise

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 15 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 10 Reps

Straight Arm Pulldown

4 Sets x 10 Reps

Cable Rope Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Barbell Pullover

3 Sets x 10 Reps

Cable One-Arm Reverse Fly

4 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 8 Reps

Smith Machine Shoulder Press

5 Sets x 12 Reps

Smith Machine Shoulder Press (Close Grip)

5 Sets x 12 Reps

Dumbbell Seated Press (Palms In)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Upright Row

100 Sets x 10 Reps

Dumbbell Lateral Raise

100 Sets x 2 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

lying dumbell front raise

2 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise (Prone)

2 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

2 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Bench Dip

3 Sets x 12 Reps

Sit-Up

3 Sets x 20 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Stability Ball Hand and Foot Exchange

3 Sets x 20 Reps

Knee to Chest to Leg Raise

3 Sets x 30 Reps

Toe Touches

3 Sets x 30 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 30 Reps

Reverse Crunch

3 Sets x 30 Reps