Pull-Up

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Cable Upper Row

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

Leverage Machine Iso Row

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl

3 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 15 Reps

Cable Standing Curl

3 Sets x 15 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Machine Inner Chest Press

3 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Barbell Tricep Press (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Stationary Bike

1 Set

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Weight Plate Front Raise

3 Sets x 2 Reps

Dumbbell Alternating Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 12 Reps

Band Lateral Raise

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Smith Machine Shrug

3 Sets x 12 Reps

Weight Plate Shrug

3 Sets x 12 Reps

Barbell Deep Squat

6 Sets x 8 Reps

Smith Machine Squat

3 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Single-Leg Calf Press

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Ab Crunch

10 Sets x 20 Reps

Bench Crunch

4 Sets x 20 Reps

Hanging Knee Raise

4 Sets x 12 Reps

Seated Leg Tuck

4 Sets x 20 Reps

Side rotation

3 Sets x 10 Reps