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• Pull-Ups with Wide Overhand Grip · Bodyweight

  3 sets · 6 reps
• Pullovers on Bench · Dumbbells

  3 sets · 12 reps
• Incline Rows · Dumbbells

  4 sets · 8 reps
• Upright Rows · EZ bar

  3 sets · 10 reps
• Incline Reverse Flys · Dumbbells

  3 sets · 10 reps
• Curls · Cable

  4 sets · 12 reps

• Bench Press · Barbell

  4 sets · 6 reps
• Incline Bench Press · Dumbbells

  3 sets · 10 reps
• Butterfly with Close Grip · Machine

  3 sets · 10 reps
• Assisted Dips · Machine

  4 sets · 10 reps
• Lean Away Lateral Raises · Cable

  3 sets · 15 reps · Dropsets
• Face Pulls with Rope · Cable

  3 sets · 12 reps

• Romanian Deadlifts · Barbell

  4 sets · 6 reps
• Walking Lunges · Dumbbells

  4 sets · 10 reps
• Leg Press · Machine

  3 sets · 10 reps
• Sit-Ups · Bodyweight

  4 sets · 12 reps · Dropsets
• Standing Calf Raises · Machine

  4 sets · 12 reps

• Lat Pulldowns with Close Neutral Grip · Cable

  3 sets · 8 reps
• Lat Pulldowns with Wide Overhand Grip · Cable

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

  4 sets · 10 reps
• Lateral Raises · Cable

  3 sets · 10 reps
• Upright Rows · Dumbbells

  3 sets · 15 reps
• Preacher Curls · EZ bar

  3 sets · 15 reps

• Incline Bench Press · Barbell

  3 sets · 8 reps
• Bench Press · Dumbbells

  3 sets · 12 reps
• Incline Flys · Dumbbells

  3 sets · 12 reps
• Lateral Raises · Dumbbells

  3 sets · 12 reps
• Skull Crushers · Dumbbells

  4 sets · 12 reps · Dropsets
• Shrugs · Barbell

  3 sets · 12 reps

• Assisted Chest Dips · Machine

  4 sets · 8 reps
• Lat Pulldowns with Reverse Grip · Cable

  4 sets · 12 reps
• Leg Extensions · Machine

  3 sets · 12 reps
• Lateral Raises · Machine

  4 sets · 12 reps
• Hammer Curls · Dumbbells

  4 sets · 10 reps