Warm Up – Upper Body

1 Set

Barbell Bench Press

4 Sets x 6 Reps

Barbell Incline Bench Row

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Straight Arm Crossover

3 Sets x 15 Reps

Lying Face Pull

3 Sets x 12 Reps

Bench Weighted Decline Crunch

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Warm Up – Lower Body

1 Set

Barbell Front Squat

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Single-Leg Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Thread the Needle Plank

3 Sets x 10 Reps

Warm Up – Upper Body

1 Set

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Flat Dumbbell Bench Press

3 Sets x 12 Reps

Lean-Away Cable Lateral Raise

2 Sets x 12 Reps

Dumbbell Lateral Raise

2 Sets x 12 Reps

Banded Push-Up

2 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Wood Chop

3 Sets x 15 Reps

Mountain Climber

3 Sets x 15 Reps

Warm Up – Upper Body

1 Set

Weighted Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Kneeling Face Pull

3 Sets x 15 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Scapular Pull-Up

2 Sets x 12 Reps

Reverse Crunch

3 Sets x 10 Reps

Dumbbell Plank Pull Through

3 Sets x 15 Reps

Warm Up – Lower Body

1 Set

Barbell Squat

4 Sets x 8 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Hip Thrust Machine

3 Sets x 8 Reps

Smith Machine Calf Raise

4 Sets x 12 Reps

Lying Leg Raises with Twist

3 Sets x 10 Reps

Stretching/Mobility

1 Set