Cable Rope Lat Pulldown

3 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 6 Reps

Cable Decline One-Arm Chest Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 6 Reps

Dumbbell band pullover

3 Sets x 6 Reps

Barbell Seated Press

4 Sets x 6 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable One-Arm Lateral Raise

2 Sets x 12 Reps

Cable Pull Through

2 Sets x 12 Reps

Barbell Bench Squat

5 Sets x 6 Reps

Machine Leg Press

4 Sets x 8 Reps

stiff-legged cable deadlift

5 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Cable Rope Hammer Curl

2 Sets x 12 Reps

Dumbbell Incline Hammer Curl

5 Sets x 6 Reps

Cable Reverse Curl

4 Sets x 8 Reps

Cable Incline Tricep Extension

4 Sets x 12 Reps

Cable Crunch Kneeling Rotation

4 Sets x 12 Reps

Cable Crunch Kneeling Rotation

4 Sets x 12 Reps

Cable Rope Seated Row

3 Sets x 12 Reps

pedlay row

5 Sets x 6 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Dumbbell Bench Press

3 Sets x 6 Reps

One arm cable flat fly

2 Sets x 12 Reps

kneeling front shoulder press

5 Sets x 6 Reps

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Reverse Fly

2 Sets x 12 Reps

cable hamstring curl

3 Sets x 12 Reps

Barbell Bench Squat

5 Sets x 6 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

cable squat

4 Sets x 15 Reps

Cable Calf Raise

4 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 6 Reps

Cable Tricep Kickback

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable One-Arm Side Bend

3 Sets x 8 Reps

Cable Reverse Crunch

3 Sets x 8 Reps