Smith Machine Bench Press

4 Sets x 8 Reps

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dip

3 Sets x 7,9,10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Machine Vertical Row (Close Grip)

4 Sets x 8 Reps

Pull-Up

3 Sets x 6,7,6 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Barbell Curl

3 Sets x 12 Reps

Plank

3 Sets

Dead Bug

3 Sets x 12 Reps

Cat Cow Stretch

3 Sets x 20,32,12 Reps

Smith Machine Squat

3 Sets x 8 Reps

Bench Hip Thrust

3 Sets x 80,90,90 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Straddle Stretch

3 Sets x 8 Reps

Glute Stretch

2 Sets x 30 Reps

Dumbbell Deadlift

4 Sets x 8 Reps

Dumbbell Push Press

3 Sets x 10 Reps

Dumbbell Farmers Carry

2 Sets x 30 Reps

Bodyweight Squat

3 Sets x 15 Reps

Plank

3 Sets