around the world

2 Sets x 10 Reps

windmill

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable One-Arm Lat Pulldown

3 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Cable Cross-Over

2 Sets x 20 Reps

Barbell Bench Press

3 Sets x 12 Reps

Machine Incline Chest Press

3 Sets x 15 Reps

pectoral deck

3 Sets x 15 Reps

Dip

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

crossover crunch

3 Sets x 20 Reps

side hover

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 8 Reps

Bodyweight Walking Lunge

3 Sets x 24 Reps

singel leg deadlift

3 Sets x 12 Reps

endorotation

3 Sets x 10 Reps

exorotation

3 Sets x 10 Reps

Cable Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps