Barbell Incline Bench Press

3 Sets x 8,10,10 Reps

Barbell Bench Press

3 Sets x 8,10,10 Reps

Barbell Shoulder Press

3 Sets x 8,12,12 Reps

Dumbbell Lateral Raise

3 Sets x 10,15,15 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Machine Fly

3 Sets x 12 Reps

Treadmill Running

30 Sets

Cable Lat Pulldown (Wide Grip)

3 Sets x 10,12,12 Reps

Dumbbell Spider Curl

3 Sets x 10,12,12 Reps

Lat pullover

4 Sets x 10,12,12,12 Reps

Cable Bicep Curl

4 Sets x 10,12,12,12 Reps

Cable Seated Row

3 Sets x 10,12,12 Reps

Cable Reverse Fly

3 Sets x 10,12,12 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8,12,12 Reps

Pull-Up

3 Sets

Dip

3 Sets

Machine Landmine Row (Reverse Grip)

4 Sets x 8,12,12,12 Reps

Machine Fly

3 Sets x 12 Reps

Unilateral Lat Pulldown

3 Sets x 10,12,12 Reps

Rear Delt fly

4 Sets x 8,12,12,12 Reps

Dumbbell Lateral Raise

4 Sets x 10,15,15,15 Reps

Dip

3 Sets

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10,12,12 Reps

Barbell Curl

4 Sets x 10,12,12,12 Reps

Barbell Reverse Curl

4 Sets x 10,12,12,12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,10,10,10 Reps

Dumbbell Incline Curl

4 Sets x 10,12,12,12 Reps

Hack Squat

3 Sets x 8,10,10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10,12,12 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 12,20,20 Reps

Cable Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Crunch

2 Sets x 25 Reps

Stability Ball Trunk Rotation

4 Sets x 10 Reps