Banded Squat

4 Sets x 8 Reps

DB Split Squat

4 Sets x 12 Reps

Triple Leg Press

4 Sets x 30 Reps

Wall Squat

4 Sets

Machine Hip Adduction

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Alternating Leg Bridge

4 Sets x 10 Reps

Plank

4 Sets

Superman

4 Sets x 20 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Single Arm Crossover

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Single-Arm Wide DB Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Spider Curl

4 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

21 - 3 type curls

4 Sets x 21 Reps

Glute Ham Raises

4 Sets x 15 Reps

Dumbbell Reverse Lunge

4 Sets x 15 Reps

Banded Side Squats

4 Sets x 15 Reps

Lunge Pulses

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 30 Reps

1–1-2 Shoulder Press

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Alternating Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

4 Sets x 15 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Bench V-Up

4 Sets x 15 Reps

Forearm Plank with Hip Abduction

4 Sets x 20 Reps

Bench Knee Tucks

4 Sets x 15 Reps