Barbell Squat

5 Sets x 5 Reps

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

5 Sets x 15 Reps

Weighted Pull-Up

1 Set x 20 Reps

Barbell Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Stick rol

1 Set x 50 Reps

Dumbbell Incline Fly

4 Sets x 19 Reps

Dumbbell Pullover

4 Sets x 19 Reps

Dumbbell Seated Arnold Press

3 Sets x 19 Reps

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Parallel Bar Hip Raise

3 Sets x 15 Reps

Plank

10 Sets

Trap Bar Deadlift

1 Set x 5 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown

3 Sets x 12 Reps

Cable Row Reverse Wide Grip

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Barbell Reverse Curl

3 Sets x 12 Reps

Stick rol

1 Set x 50 Reps

Dumbbell Bench Press

3 Sets x 19 Reps

Landmine Press

3 Sets x 19 Reps

Machine Bench Press

3 Sets x 19 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Dip

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell External Rotation

1 Set x 50 Reps

Trunk Rotation

3 Sets x 12 Reps

Plank

10 Sets

Treadmill Running

1 Set