T Bar Row

4 Sets x 10 Reps

close grip pull down

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

close grip cable rows

5 Sets x 1215 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar skull Crusher

4 Sets x 12 Reps

Straight bar cable extension

4 Sets x 1215 Reps

Machine Fly

4 Sets x 12 Reps

incline DB press

4 Sets x 10 Reps

Underhand Cable Fly

4 Sets x 1215 Reps

incline smith machine press

4 Sets x 10 Reps

Dumbbell Alternating Seated Curl

4 Sets x 10 Reps

single arm cable curls

4 Sets x 12 Reps

21 EZ WIDE GRIPE

2 Sets x 21 Reps

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

DB Power grip Press

4 Sets x 10 Reps

Cable Front Raise

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown

4 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

overhead dumbbell extension

4 Sets x 10 Reps

Machine Leg Extension

5 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 12 Reps

Smith Machine Squat

5 Sets x 10 Reps

Machine Calf Raise

5 Sets x 20 Reps

Machine Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Cable Fly

4 Sets x 15 Reps

Machine Dip

4 Sets x 10 Reps

EZ BAR Preacher curls (close grip)

4 Sets x 10 Reps

Barbell Spider Curl

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 12 Reps