Dumbbell Fly

4 Sets x 8 Reps

Smith Machine Bench Press

4 Sets x 8 Reps

Bench Press Machine DROP SETS

6 Sets x 8 Reps

Smith Machine Decline Bench Press

4 Sets x 8 Reps

Cable Mid Chest Crossover

4 Sets x 8 Reps

Cable Tricep Bar Pushdown DROP SETS

7 Sets x 8 Reps

Smith Machine Shoulder Press

6 Sets x 8 Reps

Weight Plate Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Delt Raises - Rear Body

5 Sets x 8 Reps

Cable Rope Tricep Pushdown DROP SETS

6 Sets x 8 Reps

Smith Seated Calf Raises

8 Sets x 8 Reps

Smith Machine One-Arm Row

4 Sets x 8 Reps

Smith Machine Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Lat Pull Down - shoulder width DROP sets

7 Sets x 8 Reps

Cable Rope Preacher Curl (Hammer)

6 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Smith Machine Squirt - light 12 rep

4 Sets x 8 Reps

Smith Machine Standard Calf Raise on block

4 Sets x 8 Reps

Hack Squat

3 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Leg Extension DROP SETS

6 Sets x 8 Reps

Cable Preacher Curl

8 Sets x 8 Reps

Treadmill Running

1 Set

Running

1 Set

Mountain Biking

1 Set