Tri-cep overhead ext

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Machine Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Tricep modified pushdown

3 Sets x 12 Reps

Machine Incline Chest Press

3 Sets x 8 Reps

Machine Tricep Extension

3 Sets x 9 Reps

Step Machine

1 Set

Weighted Tricep Dip

4 Sets x 9 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 9 Reps

Dumbbell Alternating Incline Curl

3 Sets x 9 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Wall curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

3 Sets x 9 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 9 Reps

Barbell Squat

3 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Hip Extension (Standing)

3 Sets x 12 Reps

Dumbbell Alternating Arnold Press

4 Sets x 9 Reps

Dumbbell Incline Bench Press

3 Sets x 9 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl

4 Sets x 12 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 12 Reps

Wrist Roller

2 Sets x 12 Reps

Cable Wrist Curl

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 8 Reps

Barbell Military Press (Seated)

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl

4 Sets x 9 Reps

Shovelling

3 Sets

Step Machine

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 9 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Bent over (rear delts)

4 Sets x 12 Reps

Cable Rope Face Pull

1 Set x 12 Reps

Machine Shoulder Press

2 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Extension (Standing)

4 Sets x 12 Reps

Step Machine

1 Set

Dumbbell Bulgarian Split Squat

4 Sets x 9 Reps

Machine Calf Raise

4 Sets x 9 Reps