Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Leverage Machine Iso Row

3 Sets x 12 Reps

Smith Machine Shrug

3 Sets x 20 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

wall sit

5 Sets x 8 Reps

Barbell Squat

5 Sets x 5 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 20 Reps

cable bar rotation

3 Sets x 15 Reps

Depth Jump

3 Sets x 10 Reps

Rythmic Lunge Jump

3 Sets x 20 Reps

one leg box jump

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 20 Reps

Leverage Incline Chest Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

one leg box jump

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Depth Jump

4 Sets x 5 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Squat

3 Sets x 6 Reps

Machine Calf Raise

3 Sets x 30 Reps

Hyperextension with wooden stick and rotation

3 Sets x 20 Reps