Smith Machine Bench Press

1 Set

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dip

1 Set

Barbell Tricep Extension (Supine)

1 Set

Cable Cross-Over

1 Set

Machine Ab Crunch

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Kneeling Crunch

4 Sets x 12 Reps

Pull-Up

5 Sets x 5 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Plank

3 Sets

Dumbbell Concentration Curl

1 Set

Side Bridge

3 Sets

Barbell Squat

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell Lunge

1 Set

Dumbbell Step-Up

1 Set

Machine Leg Press

3 Sets x 15 Reps

Cable Side Bend

3 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 15 Reps

Barbell Upright Row

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Decline Crunch

4 Sets x 15 Reps

Hanging Leg Raise

4 Sets x 12 Reps