Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Machine Inner Chest Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Rowing

1 Set

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Rowing

1 Set

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 25 Reps

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Step-Up

4 Sets x 25 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 12 Reps

Rowing

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Barbell Wrist Curl (Palms Down)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Barbell Pullover

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Elliptical Training

1 Set

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps