Dumbbell Front Raise

3 Sets x 10 Reps

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Reverse Fly

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Treadmill Running

5 Sets

Machine Fly

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Stretch and warm up

5 Sets

Barbell Upright Row

3 Sets x 15 Reps

Smith Machine Bench Press

5 Sets x 25 Reps

JACKHAMMER PUSHDOWN

3 Sets x 10 Reps

Treadmill Running

1 Set

Dumbbell Seated Hammer Curl

5 Sets x 25 Reps

Dumbbell Zottman Curl

3 Sets x 8 Reps

Stretch and warm up

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

REVERSE GRIP SEATED ROW

5 Sets x 30 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 20 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 12 Reps

Treadmill Running

1 Set

Stretch and warm up

1 Set

Dumbbell Bench Press

3 Sets x 8 Reps

Smith Machine Incline Bench Press

3 Sets x 8 Reps

JACKHAMMER PUSHDOWN

3 Sets x 10 Reps

Machine Fly

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Upright Row

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown

5 Sets x 8 Reps

EZ Bar Tricep Extension (Close Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Zottman Curl

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps