Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Machine Seated Row

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Incline dumbbell shrug

3 Sets x 15 Reps

Cable Reverse Fly

2 Sets x 15 Reps

Superset pronated / supernated curl

4 Sets x 10 Reps

Barbell Deadlift

3 Sets x 3 Reps

Smith Machine Squat

3 Sets x 12 Reps

Cable Pull Through

2 Sets x 15 Reps

Machine Back Extension

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Leg Raise

2 Sets x 100 Reps

Barbell Bench Press

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Dip

3 Sets x 14 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 25 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Rope Pullover (Supine)

3 Sets x 15 Reps

Hammer cheat curls

3 Sets x 10 Reps

Dumbbell Incline Curl

2 Sets x 12 Reps

Barbell Squat

5 Sets x 10 Reps

Barbell Squat

3 Sets x 4 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Eccentric leg extension

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Superset abs workout

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 4 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Upper Chest Crossover

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 21 Reps

Weight Plate Neck Flexion (Supine)

3 Sets x 12 Reps