Barbell Bench Press

1 Set x 3 Reps

Barbell Bench Press

2 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 9 Reps

Press-Around

2 Sets x 14 Reps

Pec Static Stretch

2 Sets

Cross-Body Cable Y-Raise

3 Sets x 14 Reps

Tricep Pressdown (Bottom Half)

3 Sets x 8 Reps

Overhead Tricep Extension (Bottom Half)

3 Sets x 8 Reps

Cross-Body Triceps Extension

2 Sets x 11 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Drop Set

1 Set x 5 Reps

Omni-Grip Machine Chest-Supported Row

3 Sets x 11 Reps

DB Lat Pullover (Bottom Half)

2 Sets x 10 Reps

Lat Static Stretch

2 Sets

External Face Pull

3 Sets x 14 Reps

EZ Bar Curl

3 Sets x 7 Reps

Preacher Curl (Bottom Half)

2 Sets x 11 Reps

Barbell Squat

1 Set x 4 Reps

Pause Squat

2 Sets x 5 Reps

Barbell Romanian Deadlift

3 Sets x 9 Reps

Dumbbell Step-Up

2 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 11 Reps

Calf Press On Leg Press

4 Sets x 11 Reps

Decline Crunch

3 Sets x 11 Reps

Barbell Incline Bench Press (Close Grip)

1 Set x 8 Reps

Barbell Incline Bench Press (Close Grip)

1 Set x 5 Reps

Barbell Incline Bench Press (Close Grip)

1 Set x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 6 Reps

High to Low Crossovers

3 Sets x 10 Reps

Cable Lateral Raise

3 Sets x 20 Reps

Dumbbell Front Raise

2 Sets x 15 Reps

Tricep Push-Up

1 Set x 10 Reps

Parallel Bar Leg Raise

3 Sets x 10 Reps

Barbell Deadlift

1 Set x 5 Reps

Leg Extension (Slow Eccentric)

3 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Back Hyperextension

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Machine Leg Press

4 Sets x 10 Reps