Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Rope Hammer Curl

5 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 10 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 12 Reps

Cable One-Arm Bicep Curl

5 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 12 Reps

Cable One-Arm Tricep Extension

5 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Cable Bicep Curl (Supine)

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 12 Reps

Barbell Preacher Curl

5 Sets x 12 Reps

Preacher Curl Machine

5 Sets x 12 Reps

EZ Bar Curl (Reverse Grip)

5 Sets x 12 Reps

Cable Tricep Kickback

5 Sets x 12 Reps

Machine Dip

5 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Cable Seated Curl

4 Sets x 12 Reps

Dumbbell Alternating Seated Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Seated Bent-Over One-Arm Tricep Extension

5 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

7 Sets x 12 Reps

Barbell Lunge

5 Sets x 12 Reps

Barbell Squat

6 Sets x 12 Reps

Pause Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift

5 Sets x 12 Reps

Barbell Hip Thrust

5 Sets x 12 Reps

Barbell Single-Leg Squat

5 Sets x 12 Reps

Barbell Front Squat

5 Sets x 12 Reps

Machine Leg Press

5 Sets x 12 Reps

Machine Single-Leg Press

5 Sets x 12 Reps

Hack Squat

5 Sets x 12 Reps

Hack Squat (Reverse Position)

5 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 12 Reps

Machine Calf Raise

5 Sets x 12 Reps

Hack Squat (Narrow Stance)

5 Sets x 12 Reps

Machine Hip Abduction

5 Sets x 12 Reps

Machine Hip Adduction

5 Sets x 12 Reps

Machine Dip

5 Sets x 12 Reps

Machine Leg Extension

5 Sets x 12 Reps

Machine Single-Leg Extension

5 Sets x 12 Reps

Cable Hip Abduction

5 Sets x 12 Reps

Band Squat

5 Sets x 12 Reps

Glute Kickback (Kneeling)

5 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Single-Leg Curl

5 Sets x 12 Reps

Dumbbell Deadlift

5 Sets x 12 Reps

Hip Extension (Standing)

5 Sets x 12 Reps

Cable Leg Kickback

5 Sets x 12 Reps

Dumbbell Squat

5 Sets x 12 Reps

Dumbbell Plie Squat

5 Sets x 12 Reps

Parallel Bar Leg Raise

5 Sets x 12 Reps

Machine Ab Crunch

5 Sets x 12 Reps

Machine Calf Press

5 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 12 Reps

Leverage Machine Iso Row

5 Sets x 12 Reps

Leverage Machine Iso Row

5 Sets x 12 Reps

Machine Seated Row

5 Sets x 12 Reps

Machine One-Arm Pulldown

5 Sets x 12 Reps

Machine Iso Lateral High Row

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 12 Reps

Barbell Deadlift

5 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 12 Reps

Barbell Military Press

5 Sets x 12 Reps

Machine Lat Pulldown

5 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Rope Lat Pulldown

4 Sets x 12 Reps

Cable V Bar Pulldown

5 Sets x 12 Reps

Cable Standing Row

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 12 Reps

Cable One-Arm Seated Row

5 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Leverage Shoulder Press

5 Sets x 12 Reps

Machine Seated Row

5 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

T Bar Row

5 Sets x 12 Reps

Machine T Bar Reverse Row

5 Sets x 12 Reps

Back Hyperextension

5 Sets x 12 Reps

Machine Deltoid Raise

4 Sets x 12 Reps

Cable Upper Row

5 Sets x 12 Reps

Dumbbell One-Arm Row

5 Sets x 12 Reps

Parallel Bar Leg Raise

5 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

6 Sets x 12 Reps

Barbell Bench Press

5 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Machine Fly

5 Sets x 12 Reps

Machine Inner Chest Press

4 Sets x 12 Reps

Machine Incline Chest Press

4 Sets x 12 Reps

Machine Bench Press

5 Sets x 12 Reps

Dumbbell Fly

5 Sets x 12 Reps

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Rotational Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

5 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Dumbbell Pullover

5 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Leverage Incline Chest Press

5 Sets x 12 Reps

Machine Fly

5 Sets x 12 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Leverage Shoulder Press

4 Sets x 12 Reps

Cable Inner Chest Press

7 Sets x 12 Reps

Cable Mid Chest Crossover

5 Sets x 12 Reps

Cable Lower Chest Raise

5 Sets x 12 Reps

Dragon Flag

4 Sets x 12 Reps

Machine Dip

5 Sets x 12 Reps

Machine Seated Tricep Dip

4 Sets x 12 Reps

Parallel Bar Leg Raise

6 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Cable Kneeling Crunch

5 Sets x 12 Reps

Machine Shoulder Press

5 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable One-Arm Bicep Curl

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

6 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Machine Inner Chest Press

5 Sets x 12 Reps

Cable Lateral Raise

5 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Cable Reverse Fly

5 Sets x 12 Reps

Cable Front Raise

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Cable Rope Face Pull

5 Sets x 12 Reps

Cable Upright Row

5 Sets x 12 Reps

V-Bar Cable Shoulder Press

5 Sets x 12 Reps

Leverage Shoulder Press

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Seated Alternating Front Raise

5 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

5 Sets x 12 Reps

Machine Deltoid Raise

5 Sets x 12 Reps

Kettlebell Military Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

6 Sets x 12 Reps

Barbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Shoulder Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Bent-Over Raise

5 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Shoulder Pull and Row Upward

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Cable Shoulder Pull, rotate upward to jerk

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 12 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Dragon Flag

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Parallel Bar Leg Raise

6 Sets x 12 Reps