Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Cable High Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Barbell Push Press Behind the Neck

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Machine Bicep Curl

4 Sets x 12 Reps

Dumbbell Incline Bench Curl

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell One-Arm Hammer Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Cable Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Front Squat

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Smith Machine Reverse Calf Raise

4 Sets x 12 Reps