Smith Machine Shoulder Press

5 Sets x 5 Reps

Smith Machine Shrug

4 Sets x 8 Reps

Leverage Shoulder Press

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip)

5 Sets x 5 Reps

EZ Bar Tricep Extension

4 Sets x 8 Reps

Hack Squat

5 Sets x 5 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Rowing

1 Set

Barbell Curl

4 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 8 Reps

Cable Reverse Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Floor Seated One Arm Cable Curl

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Parallel Bar Hip Raise

3 Sets x 20 Reps

Decline Bench Weighted Twist

3 Sets x 20 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 7 Reps

Cable Mid Chest Crossover

3 Sets x 7 Reps

Cable Cross-Over

3 Sets x 7 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Indoor Cycling

1 Set

Barbell Rack Pull

5 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Close Grip T-bar Row

4 Sets x 8 Reps

Wide Grip Cable Row

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Extension (Kneeling)

3 Sets x 15 Reps