Barbell Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline One-Arm Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dip

4 Sets x 8 Reps

Elevated Push-Up

4 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press (Palms in)

3 Sets x 8 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Fly

3 Sets x 8 Reps

Leverage Incline Chest Press

3 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell Spider Curl

3 Sets x 8 Reps

Cable One-Arm Bicep Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 8 Reps

Barbell Tricep Extension

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 36 Reps

Barbell Curl (Close Grip)

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable One-Arm Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Dumbbell Alternating Arnold Press

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 8 Reps

Dumbbell Alternating Press (Palms In)

4 Sets x 8 Reps

Barbell Military Press

3 Sets x 12 Reps

Barbell Squat

5 Sets x 12 Reps

Barbell Lunge

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 24 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Pull-Up

4 Sets x 8 Reps

Push-Up (Wide Hand)

4 Sets x 8 Reps

Kettlebell One-Arm Swing

4 Sets x 8 Reps