Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

band pull up

3 Sets x 8 Reps

Barbell Bench Press

5 Sets x 8 Reps

Machine Fly

3 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

dumbbell lateral raise (run the rack)

3 Sets

Barbell Deadlift

4 Sets x 8 Reps

Barbell Rack Pull

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps