Barbell Deep Squat

6 Sets x 5 Reps

Barbell Front Squat

5 Sets x 5 Reps

Machine Leg Press

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

calf rise machine

3 Sets x 15 Reps

Machine Calf Raise

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

One leg calf machine

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Leverage Decline Chest Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Leverage Incline Chest Press

4 Sets x 8 Reps

Leverage Chest Press

4 Sets x 8 Reps

Smith Machine Bench Press

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 8 Reps

Iso row hammer strength

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 8 Reps

Barbell Rack Pull

5 Sets x 5 Reps

Machine Back Extension

3 Sets x 10 Reps

Barbell Row

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Leverage Machine High Row

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Kettlebell One-Arm Para Press

3 Sets x 10 Reps

neck back

4 Sets x 8 Reps

neck side

4 Sets x 8 Reps

Machine Shoulder Press

4 Sets x 8 Reps

neck front

4 Sets x 8 Reps

Running

1 Set

Barbell Upright Row

4 Sets x 8 Reps

dumbbell shrugs

4 Sets x 8 Reps

Smith Machine Rear Shoulder Press

4 Sets x 8 Reps

iso military press

4 Sets x 8 Reps

Leverage Machine Shrug

4 Sets x 8 Reps

Cable Internal Rotation

4 Sets x 8 Reps

Cable External Rotation

4 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Barbell Shrug

4 Sets x 8 Reps

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Leverage Shoulder Press

4 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell Alternating Seated Curl

4 Sets x 8 Reps

Preacher Curl Machine

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

reverse grip EZ

4 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 8 Reps

drop set cable curls

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

face curles

4 Sets x 8 Reps

gripper

4 Sets x 8 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Machine Seated Tricep Dip

4 Sets x 8 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 10 Reps

Barbell Pin Press

5 Sets x 5 Reps

Cable Incline Tricep Extension

4 Sets x 8 Reps

Machine Tricep Extension

4 Sets x 8 Reps

Smith Machine Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps