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• Deadlifts · Barbell

  2 sets · 8 reps
• T-Bar Rows with Wide Grip · Barbell

  2 sets · 8 reps
• Lat Pulldowns with Wide Neutral Grip · Cable

  2 sets · 8 reps
• Incline Bench Press · Dumbbells

  2 sets · 8 reps
• Squats · Smith machine

  2 sets · 8 reps
• Seated Curls · Dumbbells

  2 sets · 8 reps
• Reverse Curls · EZ bar

  2 sets · 8 reps
• Skull Crushers · Cable

  2 sets · 8 reps
• Face Pulls with Rope · Cable

  2 sets · 8 reps
• Lateral Raises · Dumbbells

  2 sets · 8 reps
• Wrist Curls on Bench · Dumbbells

  2 sets · 8 reps
• Standing Calf Raises · Machine

  2 sets · 8 reps
• Crunch Machine · Machine

  2 sets · 8 reps

• Chest Press · Machine

  2 sets · 8 reps
• Shoulder Press · Machine

  2 sets · 8 reps
• Chest-Supported Low Rows with Neutral Grip · Machine

  2 sets · 8 reps
• Leg Press · Machine

  2 sets · 8 reps
• Seated Leg Curls · Machine

  2 sets · 8 reps
• Leg Extensions · Machine

  2 sets · 8 reps
• Triceps Pushdowns · Cable

  2 sets · 8 reps
• Seated Hammer Curls · Dumbbells

  2 sets · 8 reps
• Preacher Curls · Barbell

  2 sets · 10 reps
• Lateral Raises · Dumbbells

  2 sets · 8 reps
• Reverse Butterfly with Wide Grip · Machine

  2 sets · 8 reps
• Wrist Curls on Bench · Dumbbells

  2 sets · 10 reps
• Leg Raises · Bodyweight

  2 sets · 8 reps

• Hack Squats · Machine

  2 sets · 8 reps
• Good Mornings · Barbell

  2 sets · 8 reps
• Leg Extensions · Machine

  2 sets · 10 reps
• Rows with Close Grip · Cable

  2 sets · 8 reps
• Incline Bench Press · Dumbbells

  2 sets · 8 reps
• Seated Shoulder Press · Dumbbells

  2 sets · 8 reps
• Seated Curls · Dumbbells

  2 sets · 8 reps
• Assisted Dips · Machine

  2 sets · 8 reps
• Lateral Raises · Machine

  2 sets · 8 reps
• Wrist Curls on Bench · Dumbbells

  2 sets · 8 reps
• Standing Calf Raises · Machine

  2 sets · 8 reps
• Crunch Machine · Machine

  2 sets · 8 reps

• Cycling on Stationary Bike · Machine

  10 sets · 30 sec