Smith Machine Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly

4 Sets x 14,12,10,8 Reps

Dumbbell Incline Bench Press

4 Sets x 14,12,10,8 Reps

Cable Lower Chest Raise

1 Set x 40 Reps

Push-Up

1 Set x 30 Reps

Dip

1 Set x 20 Reps

Cable Bicep Curl

5 Sets x 5 Reps

hammer grip bar bicep curls

4 Sets x 4,12,10,8 Reps

Dumbbell One-Arm Incline Curl

4 Sets x 28,24,20,16 Reps

Cable Rope Hammer Curl

1 Set x 40 Reps

EZ Bar Curl

5 Sets x 5 Reps

Cable Reverse Curl

1 Set x 30 Reps

Chin-Up with Knee Raise

1 Set x 20 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Curl (Prone)

4 Sets x 14,12,10,8 Reps

Machine Leg Extension

4 Sets x 14,12,10,8 Reps

Dumbbell Lunge

4 Sets x 40 Reps

Prisoner Squat

4 Sets x 30 Reps

Machine Calf Raise

4 Sets x 20 Reps

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Smith Machine Bent-Over Row

4 Sets x 14,12,10,8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 14,12,10,8 Reps

Cable Shoulder Extension

1 Set x 40 Reps

Cable Seated Row

1 Set x 30 Reps

Pull-Up

1 Set x 20 Reps

Cable Shoulder Extension

5 Sets x 5 Reps

EZ Bar Tricep Extension

4 Sets x 14,12,10,8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 14,12,10,8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 40 Reps

Tricep Push-Up

1 Set x 30 Reps

Bench Dip

1 Set x 20 Reps

Smith Machine Shoulder Press

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 14,12,10,8 Reps

Dumbbell Seated Alternating Arnold Press

4 Sets x 28,24,20,6 Reps

Cable Upright Row

1 Set x 40 Reps

Cable Rope Face Pull

1 Set x 30 Reps

Pull-Up (Hammer Grip)

1 Set x 20 Reps