Smith Machine Squat

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 14 Reps

Machine Leg Extension

1 Set

Barbell Upright Row

3 Sets x 14 Reps

Machine Seated Leg Curl

1 Set

Dumbbell Shoulder Shrug

3 Sets x 14 Reps

Machine Leg Press

1 Set

Dumbbell One-Arm Front Raise

3 Sets x 14 Reps

Prisoner Squat

4 Sets x 14 Reps

Calf Press On Leg Press

3 Sets x 20 Reps

Dumbbell Calf Raise

3 Sets x 20 Reps

Smith Machine Toe Raise

3 Sets x 20 Reps

Smith Machine Bench Press

1 Set

EZ Bar Curl

3 Sets x 14 Reps

Dumbbell Incline Bench Press

1 Set

Dumbbell Hammer Curl

3 Sets x 14 Reps

Machine Fly

1 Set

alternate bicep machine

3 Sets x 14 Reps

Cable Cross-Over

1 Set

Cable Dual Overhead Curl

3 Sets x 14 Reps

Machine Bench Press

3 Sets x 5 Reps

Dumbbell Seated Wrist Curl

3 Sets x 20 Reps

Weight Plate Hand Squeeze

3 Sets x 20 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 20 Reps

Smith Machine Deadlift

1 Set

Cable Tricep Pushdown (V-Bar)

3 Sets x 14 Reps

Dumbbell One-Arm Row

1 Set

Dumbbell Seated Tricep Press

3 Sets x 14 Reps

Machine Lat Pulldown (Reverse Grip)

1 Set

Cable Rope Overhead Tricep Extension

3 Sets x 14 Reps

Cable Seated Row

1 Set

Cable Tricep Pushdown (Rope)

3 Sets x 14 Reps

Machine Assisted Pull-Up

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 20 Reps

Machine Back Extension

4 Sets x 20 Reps

Sit-Up

4 Sets x 20 Reps

Smith Machine Shoulder Press

1 Set

Machine Leg Extension

3 Sets x 16 Reps

Dumbbell Shoulder Shrug

1 Set

Barbell Squat

3 Sets x 16 Reps

Smith Machine Upright Row

1 Set

Machine Seated Leg Curl

3 Sets x 16 Reps

Dumbbell Seated Arnold Press

1 Set

Machine Leg Press

3 Sets x 16 Reps

Dumbbell Alternating Deltoid Raise

1 Set

Bodyweight Calf Raise

3 Sets x 30 Reps

Donkey Calf Raise

3 Sets x 30 Reps

Barbell Standing Calf Raise

3 Sets x 30 Reps

Cable Dual Overhead Curl

1 Set

Cable Straight Arm Crossover

3 Sets x 14 Reps

Cable Bicep Curl

1 Set

Cable Lower Chest Raise

3 Sets x 14 Reps

Dumbbell Hammer Curl

1 Set

Dumbbell Bench Press

3 Sets x 14 Reps

Preacher Curl Machine

1 Set

Push-Up

3 Sets x 14 Reps

bicep 30s

1 Set x 30 Reps

Dumbbell Seated Wrist Curl

3 Sets x 20 Reps

Weight Plate Hand Squeeze

3 Sets x 20 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 20 Reps

Machine Dip

1 Set

Machine Assisted Pull-Up

3 Sets x 14 Reps

Cable Tricep Pushdown (Rope)

1 Set

Cable Reverse Crossover

3 Sets x 14 Reps

Machine Tricep Extension

1 Set

Back Hyperextension

3 Sets x 14 Reps

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Bent-Over Row

3 Sets x 14 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Machine Back Extension

3 Sets x 20 Reps

Dual Cable Triceps Extension

3 Sets x 14 Reps

Sit-Up

3 Sets x 25 Reps