Smith machine kneeling squat

5 Sets x 10 Reps

Walking Barbell Lunge

5 Sets x 20 Reps

Bulgarian Deadlift

5 Sets x 8 Reps

bent leg incline hip thrust

5 Sets x 10 Reps

Machine Leg Curl (Prone)

2 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

pendulum quadrupled hip extension (Smith or donkey kicks, cables)

5 Sets x 10 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Hip Thrust

5 Sets x 10 Reps

Cable One-Arm Seated Row

4 Sets x 8 Reps

Cable Shrug

4 Sets x 8 Reps

standing lat pushdown

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

standing cable overhead press

4 Sets x 10 Reps

Cable Front Raise

4 Sets x 10 Reps

cross cable high pull

4 Sets x 10 Reps

Cable Incline Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

vertical leg crunch

4 Sets x 20 Reps

Cable Crunch Kneeling Rotation

4 Sets x 20 Reps

Plank

3 Sets

Machine Ab Crunch

4 Sets x 20 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Romanian Deadlift

2 Sets x 15 Reps

Barbell Squat

6 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Curl (Prone)

2 Sets x 15 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

bent leg reverse hyper

5 Sets x 20 Reps

Bench Hip Thrust

6 Sets x 10 Reps

Single-Leg Glute Bridge

5 Sets x 20 Reps

Cable One-Arm Concentration Curl

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

EZ Bar Decline Tricep Extension

4 Sets x 8 Reps

Cable Lying Tricep Extension

4 Sets x 8 Reps

single arm reverse pull down

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps