Barbell Bench Press

5 Sets x 8 Reps

Barbell Deep Squat

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Weight Plate Inner Chest Press

3 Sets x 15 Reps

Machine Fly

5 Sets x 15 Reps

Cable Lower Chest Raise

5 Sets x 15 Reps

Cable External Rotation

3 Sets x 15 Reps

Barbell Deadlift

5 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 15 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Back Hyperextension

5 Sets x 8 Reps

Machine Lat Pulldown

5 Sets x 8 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

EZ Bar Curl

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

DB Waiter Curl

5 Sets x 8 Reps

Dumbbell Tricep Extension

5 Sets x 8 Reps

Cable Reverse Curl

5 Sets x 15 Reps

EZ bar forearm curl

3 Sets x 15 Reps

EZ bar reverse forearm curl

3 Sets x 15 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

DB 1 1/2 Side Laterals

3 Sets x 15 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Rear Deltoid Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Rear Delt Row

5 Sets x 8 Reps

Barbell Behind the Back Shrug

5 Sets x 8 Reps

Cable Lateral Raise

5 Sets x 8 Reps

Cable Rope Deltoid Row

5 Sets x 8 Reps

Angel and Devil

3 Sets x 8 Reps

Barbell Deep Squat

5 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 15 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

reg-duck-pigeon calf raise (10x3)

3 Sets x 30 Reps

Machine Single-Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps