Barbell Squat

4 Sets x 5,3,1,1 Reps

Barbell Squat

5 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10,30,30,30 Reps

Machine Leg Curl (Prone)

4 Sets x 10,15,15,15 Reps

Sit-Up

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 5,3,1,1 Reps

Barbell Bench Press

5 Sets x 10 Reps

Dip

4 Sets x 8,15,15,15 Reps

Machine Fly

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10,20,20,20 Reps

Barbell Deadlift

4 Sets x 5,3,1,1 Reps

Barbell Deadlift

5 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10,12,12,12 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Sit-Up

4 Sets x 15 Reps

Barbell Military Press

4 Sets x 5,3,1,1 Reps

Barbell Military Press

5 Sets x 8 Reps

Machine Lateral Shoulder Raise

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps