Dumbbell Incline Bench Press

5 Sets x 10,10,8,5,5 Reps

Barbell Bench Press

5 Sets x 10,8,5,5,5 Reps

Dip

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 10,8,5,5 Reps

Barbell Rear Press

3 Sets x 8,5,5 Reps

Dumbbell One-Arm Lateral Raise

4 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

5 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Rear Delt Row

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Incline Hammer Curl

4 Sets x 8 Reps

Barbell Squat

5 Sets x 12,10,8,5,5 Reps

Barbell Deadlift

5 Sets x 8 Reps

Machine Leg Press

4 Sets x 12,10,8,5 Reps

Machine Single-Leg Press

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Sit-Up

4 Sets x 15 Reps

Plank

4 Sets

Oblique Crunch

4 Sets x 12 Reps