Smith Machine Bench Press

4 Sets x 10 Reps

Single arm machine fly

4 Sets x 12 Reps

Leverage Decline Chest Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 12 Reps

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Cable Cross-Over

6 Sets x 10 Reps

Standing Plate Squeeze

4 Sets

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Fly

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Plate loader incline fly bench

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 10 Reps

Incline Chest Press Machine

4 Sets x 12 Reps

Barbell Squat

5 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Glute Press Machine

4 Sets x 12 Reps

Machine Kneeling Leg Curl

4 Sets x 12 Reps

Step Machine

1 Set

Dumbbell Walking Lunge

4 Sets x 12 Reps

Free standing squat

4 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Smith Machine Shrug

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Cable Single Arm Shrugs

4 Sets x 12 Reps

Weight Plate Shrug

6 Sets x 10 Reps

Deadlifts Plate Loader Bar Shrugs

4 Sets x 12 Reps

Cable Single Arm Shrugs

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Shrug

3 Sets x 10 Reps

Decline Crunch

4 Sets x 12 Reps

Decline Bench Leg Raise

4 Sets x 10 Reps

Decline Bench Weighted Twist

4 Sets x 10 Reps

Hanging Knee Raise

4 Sets x 10 Reps

Parallel Bar Leg Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Hanging Bicycle

4 Sets

Machine Ab Crunch

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Alternating Heel Touch

3 Sets x 10 Reps

Weight Plate Rotation

3 Sets x 10 Reps

Weighted Hanging Knee Raise

3 Sets x 10 Reps

Hanging Knee Raise (Rotational)

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Close Grip Smith Machine Press

4 Sets x 12 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Single-Leg Bench Dip

1 Set x 12 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Rope Seated Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 10 Reps

Machine Seated Row

4 Sets x 10 Reps

Pull-Up

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Wide grip seated cable machine row

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable One-Arm Rotational Row

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Rope cable row

4 Sets x 12 Reps

Close Grip Pull Ups

4 Sets x 10 Reps

Cable Standing Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Pull Up Hang

4 Sets

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Standing cable curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Spider Curl

4 Sets x 10 Reps

Barbell Spider Curl

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Incline Bench Dumbell Front Raises

4 Sets x 12 Reps

1 Arm Bent Over Dumbbell Rear Fly

4 Sets x 12 Reps

Barbell Rear Press

2 Sets x 12 Reps

Incline Bench Dumbell Across Body

4 Sets x 12 Reps

Incline Bench Dumbell Rear Flys

4 Sets x 12 Reps

Smith Machine Rear Shoulder Press

4 Sets x 12 Reps

Machine Deltoid Raise

4 Sets x 10 Reps

Cable Deltoid Raise

3 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Cable Reverse Fly

4 Sets x 12 Reps

Smith Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 12 Reps

Rope Slams

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Treadmill Running

1 Set

Road Cycling

1 Set