Pull-Up

4 Sets x 10 Reps

Barbell Shrug

1 Set x 10 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Neutral Grip V-Bar Pulldown

3 Sets x 10 Reps

T Bar Row

5 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

EZ Bar Close Grip Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Pullover Machine A

3 Sets x 12 Reps

Cable Reverse Fly

4 Sets x 15 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Bench Intensity

3 Sets x 5 Reps

Bench Recovery

4 Sets x 10 Reps

Dumbbell Incline Bench Press

7 Sets x 10 Reps

Weight Plate Shrug

1 Set x 12 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Lateral Raise

6 Sets x 15 Reps

CGBP

5 Sets x 10 Reps

Cable Cross-Over

6 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 15 Reps

Face Pull C

4 Sets x 12 Reps

Rotators

1 Set x 10 Reps

Squat Intensity

3 Sets x 5 Reps

Deadlift Volume

2 Sets x 5 Reps

Machine Seated Calf Raise

5 Sets x 12 Reps

Dragon Flag

2 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Calf Machine B

4 Sets x 15 Reps

Machine Leg Press

3 Sets x 15 Reps

Hollow Progression

1 Set

Pull Up B

4 Sets x 10 Reps

Barbell Deadlift

2 Sets x 12 Reps

Barbell Shrug

1 Set x 5 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 8 Reps

Wide Grip Lat Pulldown B

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

T Bar Row

5 Sets x 10 Reps

Cable One-Arm Seated Row

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

1 Set x 10 Reps

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Pullover Machine B

3 Sets x 12 Reps

Cable One-Arm Reverse Fly

4 Sets x 12 Reps

Face Pull B

3 Sets x 12 Reps

Hollow Progression

1 Set

Barbell Bench Press

5 Sets x 5 Reps

Bench Volume

3 Sets x 10 Reps

Dumbbell Incline Fly With A Twist

5 Sets x 10 Reps

Barbell Decline Bench Press (Wide Grip)

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Barbell Shoulder Press

5 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

6 Sets x 15 Reps

Dragon Flag

1 Set x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Cable Mid Chest Crossover

5 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Rotators

1 Set x 10 Reps

Hollow Progression

1 Set

Deadlift Intensity

2 Sets x 5 Reps

Squat Volume

5 Sets x 5 Reps

Pullups

4 Sets x 10 Reps

Barbell Seated Calf Raise

5 Sets x 12 Reps

Barbell Curl

5 Sets x 10 Reps

Dragon Flag B

2 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Calf Machine B

4 Sets x 12 Reps

Hollow Progression

1 Set