Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Highpull

4 Sets x 12 Reps

Cable Pulldown (Underhand)

4 Sets x 12 Reps

Machine Inverted Row

1 Set x 20 Reps

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell lateral static raise

4 Sets x 8 Reps

Dumbbell hip hugger

4 Sets x 12 Reps

Cable Front Raise

5 Sets x 12 Reps

Cable Facepull Raises

1 Set x 12 Reps

Cable Rope Face Pull

4 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press

5 Sets x 12 Reps

Cable Mid Chest Crossover

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Weighted Tricep Dip

1 Set x 12 Reps

Dip

4 Sets x 8 Reps

Cable Lower Chest Raise

5 Sets x 12 Reps

Cable Upper Chest Crossover

5 Sets x 12 Reps

Push-Up

1 Set x 20 Reps