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• Bench Press · Barbell

  4 sets · 8 reps
• Shoulder Press · Machine

  4 sets · 10 reps
• Rows with Wide Neutral Grip · Cable

  3 sets · 12 reps
• Pullovers on Bench · Dumbbells

  3 sets · 12 reps
• Lateral Raises · Machine

  3 sets · 12 reps · Dropsets
• Bent-Over Lateral Raises · Dumbbells

  3 sets · 12 reps
• Curls · Barbell

  4 sets · 12 reps

• Front Squats · Barbell

  4 sets · 8 reps
• Leg Press · Machine

  3 sets · 10 reps
• Romanian Deadlifts · Dumbbells

  4 sets · 10 reps
• Step-Ups · Dumbbells

  3 sets · 12 reps
• Kneeling Crunches · Cable

  3 sets · 12 reps
• Seated Calf Raises · Machine

  3 sets · 15 reps

• Pull-Ups with Close Neutral Grip · Bodyweight

  3 sets · 8 reps
• One-Arm Rows · Dumbbells

  3 sets · 10 reps
• Incline Chest Press · Machine

  4 sets · 10 reps
• Skull Crushers · EZ bar

  4 sets · 12 reps
• Upright Rows · EZ bar

  4 sets · 15 reps
• Face Pulls with Rope · Cable

  3 sets · 15 reps · Dropsets

• Deadlifts · Barbell

  3 sets · 8 reps
• Bulgarian Split Squats · Dumbbells

  3 sets · 10 reps
• Lying Leg Curls · Machine

  4 sets · 12 reps
• Standing Calf Raises · Machine

  3 sets · 12 reps
• Decline Reverse Crunches · Bodyweight

  3 sets · 12 reps
• Side Crunches · Bodyweight

  3 sets · 15 reps