Smith Machine Bench Press

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Cable Upper Chest Crossover

3 Sets x 12 Reps

Cable High Cross-Over

3 Sets x 12 Reps

Push-Up

2 Sets x 10 Reps

Machine Squat

3 Sets x 12 Reps

Cable Crunch

3 Sets x 12 Reps

Dumbbell Farmers Carry

2 Sets x 1 Reps

Kettlebell One-Arm Swing

3 Sets x 25 Reps

Barbell Military Press

3 Sets x 12 Reps

Dumbbell Alternating Front Raise

3 Sets x 12 Reps

Cable Deltoid Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Parallel Bar Hip Raise

2 Sets x 20 Reps

Dumbbell Farmers Carry

2 Sets x 1 Reps

Prone Wrist Curl

4 Sets x 15 Reps

Radial / Ulnar Deviation

8 Sets x 15 Reps

Dead Arm Hang

1 Set

Barbell Curl

3 Sets x 12 Reps

Machine Seated Tricep Dip

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

2 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Plank

2 Sets

Dumbbell Farmers Carry

2 Sets x 1 Reps

Barbell Deadlift

3 Sets x 12 Reps

Cable One-Arm Row

6 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Cable Seated Rotation (Stability Ball)

6 Sets x 12 Reps

Dumbbell Farmers Carry

2 Sets x 1 Reps