Barbell Kneeling Squat

3 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Long Jump

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Deadlift

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps