push/pull

Barbell Standing Calf Raise

6 Sets x 12 Reps

Kettlebell Goblet Squat

6 Sets x 12 Reps

Bodyweight Wall Squat

3 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Ab Rollout

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Decline Bench Weighted Twist

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Face Pull

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Calf Raise

6 Sets x 12 Reps

Barbell Squat

6 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Hanging Knee Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 12 Reps

Svend Press

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Meadow Row

4 Sets x 12 Reps

Barbell Curl Against an Incline

4 Sets x 12 Reps

Cable Rope Lat Pulldown

4 Sets x 12 Reps

Cable Rope Hammer Curl

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Barbell Bench Press

5 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

T-bar Chest Vertical Press

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Bench Dip

3 Sets x 12 Reps