Bench Press

1 Set x 4 Reps

Cross Body Cable Y-Raise (Side Delt)

3 Sets x 13 Reps

Stretch-Only Overhead Triceps Extension

3 Sets x 8 Reps

Standing Dumbbell Arnold Press

3 Sets x 9 Reps

Squeeze-Only Triceps Pressdown

3 Sets x 8 Reps

Larsen Press

2 Sets x 10 Reps

Press Around + Pec Static Stretch (30s)

2 Sets x 13 Reps

N1-Style Cross-Body Triceps Extension

2 Sets x 11 Reps

Bottom-Half Preacher Curl

2 Sets x 11 Reps

Incline Chest-Supported DB Row

3 Sets x 11 Reps

Lat Static Stretch (30s)

2 Sets

Lat Pulldown

6 Sets x 10 Reps

Bottom-Half DB Lat Pullover

2 Sets x 11 Reps

EZ-Bar Curl

3 Sets x 7 Reps

Omni-Direction Face Pull

3 Sets x 13 Reps

Walking Lunge

2 Sets x 10 Reps

Squat

1 Set x 3 Reps

Barbell RDL

3 Sets x 9 Reps

Decline Plate-Weighted Crunch

3 Sets x 11 Reps

Pause Squat (Back off)

2 Sets x 5 Reps

Seated Leg Curl

3 Sets x 11 Reps

Leg Press Toe Press

4 Sets x 11 Reps

Pull-Up

2 Sets x 9 Reps

N1-Style Cross-Body Bicep Curl

3 Sets x 11 Reps

Eccentric-Accentuated Cable Lateral Raise, Constant-Tension Cable Lateral Raise

3 Sets x 20 Reps

Diamond Push-Up

1 Set x 25 Reps

Kroc Row

3 Sets x 11 Reps

Close-Grip Barbell Incline Press

3 Sets x 8 Reps

Stiff-Leg Deadlift

2 Sets x 8 Reps

Leg Press

4 Sets x 11 Reps

Roman Chair Leg Raise

3 Sets x 20 Reps

Deadlift

1 Set x 4 Reps

Slow-Eccentric Leg Extension

3 Sets x 9 Reps

Leg Press Toe Press

4 Sets x 15 Reps

Lying Leg Curl

3 Sets x 9 Reps