Bench Press - BB - Flat

4 x 8

Incline DB Press - Neutral Grip

4 x 8

Push-Up

4 x 10

Decline DB fly

4 x 12

Cable Fly - Low to high

4 x 12

Chin Up - Neutral Grip

4 x 8

Lean Away Lat Pulldown - Pronated grip

4 x 8

Seated Row - Wide Grip - Neutral

4 x 10

Straight Arm Pushdown

4 x 12

Bent Over Rear Delt Fly

4 x 12

Back Squat

4 x 8

Cyclist Squat - BB

4 x 8

Front Foot Elevated Split Squat

4 x 10

Leg Press - Narrow Stance

4 x 12

Leg Extension

4 x 20

Romanian Deadlift - BB

4 x 8

Lying Leg Curl

4 x 8

Good Morning

4 x 10

45 Back Extension

4 x 12

single leg hip thrust

4 x 12

Overhead Press - BB

4 x 8

Seated DB Shoulder Press - Neutral Grip - no support

4 x 8

Lateral Raises - DB

4 x 10

Front Raise - BB

4 x 12

Rear Delt Row - Cable - Ropes

4 x 12

Biceps Curl - DB - Incline - Supinated Grip

3 x 12

Biceps Curl - Standing - BB

3 x 12

Scott Curl - DB - Neutral Grip

3 x 12

Triceps Extension - DB - Flat - Neutral Grip

3 x 12

Triceps Extension - Pulley - Ez Bar

3 x 12

French Press - Mid-Pulley - Rope

3 x 12