Push/Pull/Legs

Dumbbell Bench Press

4 Sets x 10 Reps

EZ Bar Incline Tricep Extension

4 Sets x 10 Reps

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Tricep Extension

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Cable Crunch

2 Sets x 12 Reps

Barbell Deadlift

4 Sets x 10 Reps

Band Deltoid Pull Aparts

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 24 Reps

Machine Seated Row

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown

3 Sets x 24 Reps

Barbell Spider Curl

4 Sets x 10 Reps

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Crunch

2 Sets x 12 Reps

Barbell Squat

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell deficit stiff leg DL

4 Sets x 10 Reps

Machine Squat

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 10 Reps

Cable Crunch

3 Sets x 15 Reps

Smith Machine Bench Press

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Machine Deltoid Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Cable Crunch

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Bayesian 1 arm cable curls

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Preacher Curl Machine

5 Sets x 10 Reps

Cable One-Arm Lat Pulldown

3 Sets x 16 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Crunch

2 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Shoulder Press

5 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Squat

4 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Cable Crunch

5 Sets x 10 Reps

Crunch

5 Sets x 10 Reps

Superman

5 Sets

Tricep Push-Up

4 Sets x 10 Reps

Bodyweight Squat

5 Sets x 10 Reps

Single-Leg Calf Raise

6 Sets x 10 Reps

Walking

1 Set