Smith Machine Shoulder Press

3 Sets x 20 Reps

Weight Plate Lateral Raise

3 Sets x 20 Reps

Smith Machine One Arm Shrug

3 Sets x 20 Reps

Weight Plate Front Raise

3 Sets x 20 Reps

Dumbbell One-Arm Rear Row (Prone)

3 Sets x 20 Reps

Dumbbell Upright Row

3 Sets x 20 Reps

I-Y-T

3 Sets x 20 Reps

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Forearm Band Workout

2 Sets x 20 Reps

Wrist Roller

2 Sets x 20 Reps

Farmer Walk

2 Sets x 20 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 20 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 20 Reps

Dumbbell Incline Spider Curl

3 Sets x 20 Reps

Bench Dip

3 Sets x 20 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 20 Reps

Dumbbell Tricep Extension

3 Sets x 20 Reps

Cable One-Arm Bicep Curl

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Dumbbell Reverse Bicep Curl

3 Sets x 20 Reps

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Bodyweight Lunge

3 Sets x 20 Reps

Machine Single-Leg Press

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 20 Reps

Monster Walk

3 Sets x 40 Reps

Machine Single-Leg Press

3 Sets x 20 Reps

Calf Press On Leg Press

3 Sets x 20 Reps

Cable Pull Through

3 Sets x 20 Reps

Hip Extension (Standing)

3 Sets x 20 Reps

Machine Incline Chest Press

3 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 20 Reps

Machine Bench Press

3 Sets x 20 Reps

Cable V Bar Pulldown

3 Sets x 20 Reps

Dumbbell Decline Bench Press

3 Sets x 20 Reps

Cable Seated Row

3 Sets x 20 Reps

Cable Cross-Over

3 Sets x 20 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

Cable Lower Chest Raise

3 Sets x 20 Reps

Smith Machine Squat

3 Sets x 20 Reps

sumo squat

3 Sets x 20 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 20 Reps

Barbell Hip Thrust

3 Sets x 20 Reps

Bodyweight Side Lunge

3 Sets x 20 Reps

Bulgarian Squat

3 Sets x 20 Reps

Back Hyperextension

3 Sets x 20 Reps

Banded Walk

3 Sets x 40 Reps