Barbell Bench Press

1 Set x 5 Reps

Larsen Press

2 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Press around

2 Sets x 15 Reps

Pec Static Stretch

2 Sets

Cross Body Cable Y Raise

3 Sets x 15 Reps

Squeeze only tricep pressdown

3 Sets x 8 Reps

Stretch only overhead triceps extension

3 Sets x 8 Reps

N1 Style Cross Body Triceps Extension

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 5 Reps

Incline Chest Supported Dumbbell Row

3 Sets x 12 Reps

Bottom Half Dumbbell Lat pullover

2 Sets x 12 Reps

Lat Static Stretch

2 Sets

Omni Direction Face Pull

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 8 Reps

Bottom Half Preacher Curl

2 Sets x 12 Reps

Barbell Squat

1 Set x 4 Reps

Pause Squat

2 Sets x 5 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Walking Lunge

2 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Decline Plate Weighted Crunch

3 Sets x 12 Reps

Pull-Up

2 Sets x 10 Reps

Close grip Barbell Incline Press

3 Sets x 8,5,12 Reps

Kroc Row

3 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 5 Reps

Cable Lateral Raise

3 Sets x 15 Reps

N1 Style Cross-Body Bicep Curl

3 Sets x 12 Reps

Push-Up (Close Hand)

1 Set

Barbell Deadlift

1 Set x 5 Reps

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Slow eccentric Leg extension

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 20 Reps

Parallel Bar Leg Raise

3 Sets x 20 Reps