Barbell Bench Press

5 Sets x 5 Reps

larsen press

2 Sets x 10 Reps

Dumbbell Arnold Press

5 Sets x 10 Reps

Press-around

3 Sets x 12 Reps

static chest stretch

2 Sets

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

cross body tricep extention

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Cable Seated Row

5 Sets x 10 Reps

Dumbbell lat pullover

2 Sets x 10 Reps

static lat stretch

2 Sets

Cable Rope Face Pull

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 6 Reps

Barbell Preacher Curl

2 Sets x 10 Reps

Barbell Squat

4 Sets x 4 Reps

Barbell Squat

2 Sets x 5 Reps

Barbell Romanian Deadlift

5 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Hack Squat

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Machine Shoulder Press

5 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 6 Reps

Dumbbell Fly

4 Sets x 8 Reps

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Weight Plate Front Raise

3 Sets x 15 Reps

Push-Up (Close Hand)

1 Set x 8 Reps

1 arm kneeling lat pull down

4 Sets x 12 Reps

Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable One-Arm Bicep Curl

4 Sets x 12 Reps

Barbell Deadlift

5 Sets x 5 Reps

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Machine Leg Press

6 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 15 Reps

Hanging Leg Raise

4 Sets x 10 Reps