Barbell Deadlift

4 Sets x 5 Reps

Dumbbell One-Arm Row

3 Sets x 24 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row

5 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 24 Reps

Dumbbell Incline Curl

5 Sets x 30 Reps

Step Machine

1 Set

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 15 Reps

Dumbbell Bench Press (Palms in)

5 Sets x 20 Reps

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 24 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 15 Reps

ab ripper x

1 Set x 349 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Smith Machine Shoulder Press

5 Sets x 15 Reps

Barbell Upright Row

3 Sets x 12 Reps

Smith Machine Shrug

5 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 15 Reps

Step Machine

1 Set

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press

5 Sets x 20 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise

5 Sets x 15 Reps

ab ripper x

1 Set x 349 Reps