Band Upright Row

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Cable Upright Row

5 Sets x 5 Reps

Barbell Push Press

5 Sets x 5 Reps

Barbell Military Press (Seated)

5 Sets x 5 Reps

Cable Internal Rotation

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Dumbbell One-Arm Shoulder Press

5 Sets x 5 Reps

Dumbbell Bent-Over Raise

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Shoulder Press

5 Sets x 5 Reps

Cable Lateral Raise

5 Sets x 5 Reps

Dumbbell Front Raise

5 Sets x 5 Reps

Cable Shrug

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

Cable Deltoid Raise

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Smith Machine Shrug

5 Sets x 5 Reps

Barbell Behind the Back Shrug

5 Sets x 5 Reps

Dumbbell Rear Deltoid Row

5 Sets x 5 Reps

Dumbbell Lateral Raise (Prone)

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Cable Rope Deltoid Row

5 Sets x 5 Reps

Barbell Rear Delt Row

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Dumbbell Seated Side Lateral Raise

5 Sets x 5 Reps

Cable Front Raise

5 Sets x 5 Reps

Barbell Clean and Jerk

5 Sets x 5 Reps

Dumbbell Alternating Front Raise

5 Sets x 5 Reps

Barbell Shoulder Press

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 5 Reps

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 5 Reps

Bench Dip

5 Sets x 5 Reps

Dumbbell Tate Press

5 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 5 Reps

Cable Tricep Kickback

5 Sets x 5 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 5 Reps

Tricep Push-Up

5 Sets x 5 Reps

Dumbbell Alternating Tricep Kickback

5 Sets x 5 Reps

Cable Shoulder Extension

5 Sets x 5 Reps

Weighted Bench Dip

5 Sets x 5 Reps

Barbell Tricep Extension

5 Sets x 5 Reps

Dumbbell Incline Tricep Extension

5 Sets x 5 Reps

Dumbbell Seated Tricep Press

5 Sets x 5 Reps

Cable Rope High Pulley Tricep Extension

5 Sets x 5 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 5 Reps

EZ Bar Decline Tricep Extension

5 Sets x 5 Reps

Barbell Seated Tricep Extension

5 Sets x 5 Reps

Dip

5 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine)

5 Sets x 5 Reps

Dumbbell Tricep Extension

5 Sets x 5 Reps

Barbell Overhead Tricep Extension

5 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 5 Reps

Dumbbell Decline Tricep Extension

5 Sets x 5 Reps

EZ Bar Tricep Extension

5 Sets x 5 Reps

EZ Bar Incline Tricep Extension

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Barbell Tricep Press (Supine)

5 Sets x 5 Reps

Barbell Tricep Press (Close Grip)

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

EZ Bar French Press

5 Sets x 5 Reps

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Cable Lying Tricep Extension

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 5 Reps

Barbell Reverse Tricep Bench Press

5 Sets x 5 Reps

Dumbbell Tricep Extension (Supine)

5 Sets x 5 Reps

Barbell Ab Rollout

5 Sets x 5 Reps

Hanging Leg Raise

5 Sets x 5 Reps

Dumbbell Side Bend

5 Sets x 5 Reps

Cable Wood Chop

5 Sets x 5 Reps

Cable Side Bend

5 Sets x 5 Reps

Cable Kneeling Crunch

5 Sets x 5 Reps

Crunch

5 Sets x 5 Reps

Reverse Crunch

5 Sets x 5 Reps

Sit-Up

5 Sets x 5 Reps

Weighted Hanging Knee Raise

5 Sets x 5 Reps

Hanging Knee Raise

5 Sets x 5 Reps

Leg Raise

5 Sets x 5 Reps

Plank

5 Sets

Parallel Bar Hip Raise

5 Sets x 5 Reps

Bench Crunch

5 Sets x 5 Reps

Barbell Seated Twist

5 Sets x 5 Reps

Decline Crunch

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Alternating Heel Touch

5 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

5 Sets x 5 Reps

Cable Elevated Row

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Back Hyperextension

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Good Morning

5 Sets x 5 Reps

Rear Pull-Up (Wide Grip)

5 Sets x 5 Reps

Climber Pull-Up

5 Sets x 5 Reps

Leverage Machine High Row

5 Sets x 5 Reps

Machine Lat Pulldown (Reverse Grip)

5 Sets x 5 Reps

Barbell Row

5 Sets x 5 Reps

Cable Seated Row

5 Sets x 5 Reps

Chin-Up with Knee Raise

5 Sets x 5 Reps

Cable V Bar Pulldown

5 Sets x 5 Reps

Dumbbell Deadlift

5 Sets x 5 Reps

Chin-Up (Close Grip)

5 Sets x 5 Reps

Pull-Up (Hammer Grip)

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Dumbbell Prone Incline Shrug

5 Sets x 5 Reps

Pull-Up

5 Sets x 5 Reps

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Cable Shoulder Extension

5 Sets x 5 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Dual Cable Triceps Extension

5 Sets x 5 Reps

Barbell Pullover

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell One-Arm Row

5 Sets x 5 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Weighted Pull-Up

5 Sets x 5 Reps

V Bar Pull-Up

5 Sets x 5 Reps

Machine Lat Pulldown

5 Sets x 5 Reps

Push-Up

5 Sets x 5 Reps

Cable Lower Chest Raise

5 Sets x 5 Reps

Cable Cross-Over

5 Sets x 5 Reps

Smith Machine Bench Press

5 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Cable Cross-Over

5 Sets x 5 Reps

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 5 Reps

Cable Cross-Over

5 Sets x 5 Reps

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 5 Reps

Cable Mid Chest Crossover

5 Sets x 5 Reps

Cable Flat Bench Fly

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Pullover

5 Sets x 5 Reps

Dumbbell Incline Fly With A Twist

5 Sets x 5 Reps

Barbell Decline Bench Press (Wide Grip)

5 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Alternating Seated Curl

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Band Alternating Bicep Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 5 Reps

Cable Reverse Curl

5 Sets x 5 Reps

EZ Bar Close Grip Curl

5 Sets x 5 Reps

Barbell Curl

5 Sets x 5 Reps

Dumbbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Concentration Curl

5 Sets x 5 Reps

Dumbbell Incline Curl

5 Sets x 5 Reps

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell One-Arm Incline Curl

5 Sets x 5 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 5 Reps

Cable Bicep Curl (Supine Close Grip)

5 Sets x 5 Reps

Cable Rope Hammer Curl

5 Sets x 5 Reps

Dumbbell Alternating Preacher Curl

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 5 Reps

Barbell Drag Curl

5 Sets x 5 Reps

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Incline Hammer Curl

5 Sets x 5 Reps

EZ Bar Preacher Curl (Close Grip)

5 Sets x 5 Reps

Cable Standing Curl

5 Sets x 5 Reps

Cable Bicep Curl

5 Sets x 5 Reps

Cable Dual Overhead Curl

5 Sets x 5 Reps

Cable Preacher Curl

5 Sets x 5 Reps

Dumbbell Incline Curl

5 Sets x 5 Reps

Barbell Bicep Curl (Wide Grip)

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Barbell Curl (Close Grip)

5 Sets x 5 Reps

Dumbbell Alternating Incline Curl

5 Sets x 5 Reps

EZ Bar Seated Curl (Close Grip)

5 Sets x 5 Reps

Cable One-Arm Bicep Curl

5 Sets x 5 Reps