Barbell Bench Press

4 Sets x 8 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Upright Row

5 Sets x 10 Reps

Thumbs down lateral raise

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Barbell Ab Rollout

4 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Clean Deadlift

5 Sets x 8 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Cable Upright Row

5 Sets x 8 Reps

Smith Machine Shrug

1 Set x 70 Reps

Bench Dip

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

1 Set x 50 Reps

Hanging Knee Raise

4 Sets x 15 Reps

Barbell Squat

5 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 1 Reps

Cable Reverse Fly

3 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps