Dumbbell Bench Press

7 Sets x 6 Reps

Barbell Military Press

7 Sets x 6 Reps

Barbell Bent-Over Row

7 Sets x 6 Reps

Barbell Front Squat

7 Sets x 6 Reps

Bulgarian split squat

5 Sets x 6 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 6 Reps

Smith lounge

5 Sets x 10 Reps

Dumbbell Incline Bench Press

6 Sets x 10 Reps

Cable Cross-Over

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Decline Bench Press

5 Sets x 10 Reps

Machine Bench Press

5 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Cable V Bar Pulldown

7 Sets x 10 Reps

Cable Seated Row

7 Sets x 10 Reps

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Bent-Over Raise

5 Sets x 10 Reps

V Bar Pull-Up

4 Sets x 10 Reps

Barbell Curl

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Barbell Front Squat

7 Sets x 10 Reps

One arm dumbell lounge

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbell one leg calf raise

4 Sets x 10 Reps

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Standing Smith machine Calf Raises

4 Sets x 10 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Stationary Bike

1 Set

Box Jump Multiple Response

4 Sets x 10 Reps

Hanging Leg Raise

4 Sets x 10 Reps

Torso rotation with weight

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps