Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Bench Press

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Spider Curl

4 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 12 Reps

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 12 Reps

Machine Leg Press

4 Sets x 8 Reps

Glute Ham Raise

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction

4 Sets x 8 Reps

Barbell Standing Calf Raise

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps

Chin-Up with Knee Raise

3 Sets x 12 Reps

Barbell Military Press

5 Sets x 8 Reps

Barbell Row

5 Sets x 8 Reps

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Deadlift

5 Sets x 8 Reps

Bulgarian Split Squat

4 Sets x 12 Reps

Kettlebell Two Arm Swing

4 Sets x 12 Reps

Barbell Front Squat

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Cable Wood Chop

3 Sets x 12 Reps