Cable Lat Pulldown (Wide Grip)

3 Sets x 18 Reps

Dumbbell Shoulder Raise

3 Sets x 18 Reps

Cable Shoulder Extension

3 Sets x 18 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 18 Reps

Cable Bicep Curl

3 Sets x 18 Reps

Cable Shoulder Extension

3 Sets x 18 Reps

Bench Dip

3 Sets x 18 Reps

Machine Calf Raise

3 Sets x 18 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 18 Reps

Stability Ball Crunch

3 Sets x 18 Reps

Plank

3 Sets

Barbell Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Squat

4 Sets x 15 Reps

Jump Squat

4 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction

4 Sets x 15 Reps

Leg Raise

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Plank

3 Sets