Dumbbell Spider Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Curl

4 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Barbell Tricep Press (Supine)

3 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 25 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 25 Reps

Barbell Deadlift

4 Sets x 10 Reps

Hamstring curl

4 Sets x 12 Reps

Barbell Good Morning

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 8 Reps

Single arm delt raise

4 Sets x 16 Reps

Dumbbell One-Arm Front Raise

4 Sets x 16 Reps

Bent over rear delt fly

4 Sets x 10 Reps

Reverse super man

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Machine Dip

3 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Wide grip pull down

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 15 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 16 Reps

Barbell Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge

4 Sets x 16 Reps

Barbell Hip Thrust

3 Sets x 14 Reps

Cable Leg Kickback

3 Sets x 16 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Seated Calf Raise

4 Sets x 14 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Cuban Press

4 Sets x 15 Reps

Machine Fly

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 16 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Seated barbel curl

3 Sets x 8 Reps

Cable Bicep Curl

2 Sets x 25 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 16 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Upper Chest Crossover

4 Sets x 16 Reps

Machine Bench Press

4 Sets x 12 Reps

Single arm tricep cable extension

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps