Plank

3 Sets

Machine Hip Adduction

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Single-Leg Curl

4 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Machine Leg Press

5 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Single-Leg Calf Raise

4 Sets x 15 Reps

Dragon Flag

3 Sets x 20 Reps

Plank

3 Sets

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 20 Reps

Plank

3 Sets

Back Hyperextension

12 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

12 Sets x 12 Reps

Cable V Bar Pulldown

12 Sets x 12 Reps

Barbell Bent-Over Row

12 Sets x 12 Reps

Machine Seated Row

12 Sets x 12 Reps

Dumbbell Rotational Row

12 Sets x 12 Reps

Cable Reverse Crossover

12 Sets x 12 Reps

Barbell Shoulder Press

12 Sets x 12 Reps

Dumbbell One-Arm Front Raise

12 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise

12 Sets x 12 Reps

Barbell Shrug

12 Sets x 12 Reps

Cable Wood Chop

3 Sets x 20 Reps