Shoulder warm-up

1 Set

Bench Dip

5 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

6 Sets x 10 Reps

Pause

1 Set

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Pause

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Pause

1 Set

Hand-Gripper 20-160 kg

6 Sets x 10 Reps

Machine Leg Curl (Prone)

6 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Calf Raise

5 Sets x 10 Reps

Pause

1 Set

Reverse Crunch

4 Sets x 15 Reps

Plank

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Shoulder warm-up

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

6 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Seated Good Morning

3 Sets x 15 Reps

Pause

1 Set

Hand-Gripper 20-160 kg

6 Sets x 10 Reps

Shoulder warm-up

1 Set

Barbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell one arm standing Pec fly

4 Sets x 10 Reps

Pause

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Pause

1 Set

Reverse Crunch

3 Sets x 15 Reps

Plank

2 Sets

Double Crunch

3 Sets x 12 Reps