Gironda Sternum Pull-Up

3 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Rope Lat Pulldown

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Reverse Crunch

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Curl

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

21

1 Set x 21 Reps

Cable Reverse Crunch

3 Sets x 15 Reps