Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 12 Reps

Machine Back Extension

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

seated Calf raise (toes inwardly)

3 Sets x 12 Reps

Barbell Hip Thrust

3 Sets x 12 Reps