Close to wide pushup

3 Sets x 20 Reps

Dip

5 Sets x 12 Reps

Barbell Bench Press

8 Sets x 12 Reps

Barbell Incline Bench Press

8 Sets x 8 Reps

Leverage Incline Chest Press

5 Sets x 8 Reps

Cable Cross-Over

8 Sets x 12 Reps

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

6 Sets x 10 Reps

Dumbbell Incline Fly

6 Sets x 10 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 12 Reps

Barbell Push Press Behind the Neck

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Squat

6 Sets x 3 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust

6 Sets x 4 Reps

Barbell Standing Calf Raise

6 Sets x 12 Reps

Machine Leg Press

4 Sets x 6 Reps

Machine Leg Extension

6 Sets x 12 Reps

Machine Leg Curl (Prone)

6 Sets x 12 Reps

Walking

1 Set

Pull-Up

3 Sets x 20 Reps

Dumbbell Lateral Raise

10 Sets x 12 Reps

Dumbbell Seated Arnold Press

6 Sets x 10 Reps

Dumbbell Rear Deltoid Row

6 Sets x 8 Reps

Dumbbell Upright Row

6 Sets x 10 Reps

Push-Up

3 Sets x 20 Reps

Treadmill Running

1 Set

Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable V Bar Pulldown

5 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 8 Reps

Machine Lat Pulldown

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl

5 Sets x 20 Reps

Dumbbell Alternating Seated Curl

5 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 20 Reps

Barbell Curl

5 Sets x 8 Reps

Treadmill Running

1 Set