Barbell Incline Bench Press

4 Sets x 1,2,4,6 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

3 Sets x 6,12,15 Reps

EZ Bar Curl

6 Sets x 1,6,1,6,1,6 Reps

Dumbbell Preacher Curl

3 Sets x 6,12,15 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 20 Reps

Crunch

3 Sets x 30 Reps

Barbell Deadlift

6 Sets x 1,6,1,6,1,6 Reps

Pull-Up (Hammer Grip)

5 Sets x 20 Reps

Barbell Bent-Over Row

6 Sets x 7,5,3,7,5,3 Reps

Kroc Row

2 Sets x 25 Reps

Cable Rope Pullover

3 Sets x 6,12,15 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 20 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Barbell Military Press

9 Sets x 5,4,3,5,4,3,5,4,3 Reps

Dumbbell Lateral Raise

7 Sets x 10 Reps

Barbell Upright Row

3 Sets x 6,12,15 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 6,12,15 Reps

Bench Weighted Decline Crunch

3 Sets x 10 Reps

Machine Calf Raise

2 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 6,12,15 Reps

Barbell Squat

4 Sets x 1,2,4,6 Reps

Smith Machine Hack Squat

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 6 Reps

Weighted Crunch

3 Sets x 15 Reps