Dumbbell Bench Press

3 Sets x 8,9,8 Reps

Weighted Tricep Dip

3 Sets x 8,6,8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 13,12,11 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 9,8,8 Reps

ring push up

3 Sets x 11 Reps

EZ Bar Tricep Extension

3 Sets x 14,11,12 Reps

Weighted Pull-Up

3 Sets x 10,9,8 Reps

Cable Seated Row

3 Sets x 15,14,14 Reps

EZ Bar Curl

3 Sets x 15,13,11 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 11,10,0 Reps

Cable Rope Face Pull

3 Sets x 12,11,10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 11,8,7 Reps

Barbell Zercher Squat

2 Sets x 12,11 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 11 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12,13,14 Reps

Cable Hip Abduction

2 Sets x 9 Reps

Dumbbell Calf Raise

2 Sets x 15,12 Reps

Rice Bucket Forearmtraining

3 Sets

Barbell Glute Bridge

3 Sets x 8 Reps

Single-Leg Calf Raise

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12,13,14 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10,12,13 Reps

Barbell Squat

3 Sets x 12 Reps

Sissy Squat

3 Sets x 10,9,8 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8,8,7 Reps

Biceps Curl Wall

3 Sets x 8,8,7 Reps

Push-Up

3 Sets x 12,11,11 Reps

Dip

3 Sets x 11,9,8 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8,8,7 Reps

Biceps Curl Wall

3 Sets x 8,8,7 Reps