Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Hack Calf Raise

4 Sets x 25 Reps

Hack Calf Raise

4 Sets x 25 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Machine Back Extension

3 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable One-Arm High Curl

3 Sets x 12 Reps

Plank

3 Sets

Machine Ab Crunch

3 Sets x 25 Reps

Parallel Bar Hip Raise

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 12 Reps

Cable Rope Deltoid Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Seated Calf Raise

4 Sets x 25 Reps

Calf Press On Leg Press

4 Sets x 25 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 25 Reps

Crunch

3 Sets x 25 Reps

Plank

3 Sets

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Weight Plate Shrug

3 Sets x 12 Reps

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 25 Reps

Decline Crunch

3 Sets x 20 Reps

Alternating Heel Touch

3 Sets x 20 Reps

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 25 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 25 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 25 Reps