Standing dumbbell curl

3 Sets x 6 Reps

Wrist Curls

3 Sets x 8 Reps

Preacher Curl

5 Sets x 5 Reps

Skull crushers

3 Sets x 6 Reps

Reverse grip tricep

4 Sets x 10 Reps

21's

3 Sets x 7 Reps

Tricep Dips

4 Sets x 10 Reps

Single arm overhead Tricep ext

4 Sets x 6 Reps

Hercules Curls

3 Sets x 8 Reps

Wrist Extensions

3 Sets x 8 Reps

Kick Backs

3 Sets x 8 Reps

Stiff Leg Deadlift

3 Sets x 8 Reps

Split Squats

3 Sets x 8 Reps

Squats

3 Sets x 8 Reps

Conventional Deadlift

3 Sets x 8 Reps

Seated Leg Curls

3 Sets x 8 Reps

Leg extensions

3 Sets x 8 Reps

Leg Press (Hams)

3 Sets x 8 Reps

Leg Press

4 Sets x 12 Reps

Seated Calf Raise

3 Sets x 8 Reps

Seated Calf Raise

3 Sets x 10 Reps

Squats

6 Sets x 6 Reps

Goblin Squats

5 Sets x 15 Reps

Deficit Deadlift

3 Sets x 8 Reps

Standing Calf Raise

3 Sets x 10 Reps

Reverse Lunges

3 Sets x 15 Reps

Seated Leg Curls

5 Sets x 8 Reps

Baby Smashers

3 Sets x 8 Reps

Leg Press

8 Sets x 15 Reps

Wide Grip pull-up

3 Sets x 10 Reps

cable rows

4 Sets x 10 Reps

Cable Pulldowns

4 Sets x 10 Reps

dumbbell shrugs

4 Sets x 10 Reps

Rack Pulls

4 Sets x 3 Reps

Single arm overhead Tricep ext

3 Sets x 10 Reps

Tricep push downs

4 Sets x 12 Reps

overhead cable extensions

4 Sets x 12 Reps