A1
Bench Press - BB - Flat
4 x 8
A2
Incline DB Press - Neutral Grip
4 x 8
A3
Push-Up
4 x 10
A4
Decline DB fly
4 x 12
A5
Cable Fly - Low to high
4 x 12
B1
Chin Up - Neutral Grip
4 x 8
B2
Lean Away Lat Pulldown - Pronated grip
4 x 8
B3
Seated Row - Wide Grip - Neutral
4 x 10
B4
Straight Arm Pushdown
4 x 12
B5
Bent Over Rear Delt Fly
4 x 12
A1
Back Squat
4 x 8
A2
Cyclist Squat - BB
4 x 8
A3
Front Foot Elevated Split Squat
4 x 10
A4
Leg Press - Narrow Stance
4 x 12
A5
Leg Extension
4 x 20
B1
Romanian Deadlift - BB
4 x 8
B2
Lying Leg Curl
4 x 8
B3
Good Morning
4 x 10
B4
45 Back Extension
4 x 12
B5
single leg hip thrust
4 x 12
A1
Overhead Press - BB
4 x 8
A2
Seated DB Shoulder Press - Neutral Grip - no support
4 x 8
A3
Lateral Raises - DB
4 x 10
A4
Front Raise - BB
4 x 12
A5
Rear Delt Row - Cable - Ropes
4 x 12
B1
Biceps Curl - DB - Incline - Supinated Grip
3 x 12
B2
Biceps Curl - Standing - BB
3 x 12
B3
Scott Curl - DB - Neutral Grip
3 x 12
C1
Triceps Extension - DB - Flat - Neutral Grip
3 x 12
C2
Triceps Extension - Pulley - Ez Bar
3 x 12
C3
French Press - Mid-Pulley - Rope
3 x 12