Barbell Bench Press

4 Sets x 7 Reps

Barbell Deadlift

5 Sets x 10,8,6,6,4 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Back Hyperextension

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Barbell Bench Press

4 Sets x 20,15,12,10 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Fly

4 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 8 Reps

Barbell Squat

5 Sets x 15,12,10,10,8 Reps

Barbell Military Press

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 15,15,12,12 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 15 Reps

Decline Crunch

3 Sets x 15 Reps

Parallel Bar Hip Flexion

3 Sets x 15 Reps

Leg Raise

3 Sets x 15 Reps

Barbell Bench Press

14 Sets x 10,5,3,1,1,1,1,1,3,3,3,7,7,7 Reps

Barbell Deadlift

5 Sets x 5,5,3,2,5 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Machine Dip

4 Sets x 15 Reps

21’s

3 Sets x 21 Reps

Barbell Squat

8 Sets x 5,5,5,3,2,5,5,5 Reps

Machine Calf Raise

4 Sets x 15 Reps

Bodyweight Lunge

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Hack Squat

4 Sets x 12 Reps

Cable Wood Chop

3 Sets x 12 Reps

Cable Kneeling Crunch

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Alternating Heel Touch

3 Sets x 12 Reps