Barbell Bent-Over Row

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Iso Lateral High Row

4 Sets x 12 Reps

Cable One-Arm Row

4 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 12 Reps

Machine Calf Raise

5 Sets x 12 Reps

Machine Leg Extension

1 Set x 35 Reps

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Sissy Squat

1 Set x 35 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

2 Sets x 12 Reps

Machine Leg Press (Wide Stance)

3 Sets x 10 Reps

Bodyweight Squat

1 Set x 35 Reps

Machine Hip Abduction

5 Sets x 12 Reps

Bench Hip Thrust

1 Set x 35 Reps

Leverage Incline Chest Press

5 Sets x 8 Reps

Smith Machine Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise

1 Set x 35 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Pullover

3 Sets x 10 Reps

Dumbbell Fly

2 Sets x 12 Reps

Cable Mid Chest Crossover

1 Set x 35 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Dip

4 Sets x 8 Reps

Cable Cross-Over

1 Set x 35 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Front Raise

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip)

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Cable Reverse Crunch

4 Sets x 12 Reps

Bench Jackknife Sit-Up

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Side Bridge

4 Sets

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps