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• Flys · Dumbbells

  2 sets · 12 reps
• Seated Shoulder Press · Dumbbells

  2 sets · 6 reps
• Bent-Over Rows · Dumbbells

  2 sets · 6 reps
• Pullovers with Rope · Cable

  2 sets · 12 reps · Dropsets
• Incline Curls · Dumbbells

  2 sets · 6 reps · Dropsets
• Triceps Pushdowns · Cable

  2 sets · 6 reps
• Lateral Raises · Dumbbells

  2 sets · 12 reps

• Forward Lunges · Barbell

  2 sets · 12 reps
• Romanian Deadlifts · Barbell

  2 sets · 6 reps
• Standing Calf Raises · Bodyweight

  3 sets · 12 reps
• Squats · Barbell

  2 sets · 6 reps
• Decline Crunches · Bodyweight

  3 sets · 10 reps

• Lat Pulldowns with Wide Overhand Grip · Cable

  2 sets · 6 reps
• Pullovers with Rope · Cable

  2 sets · 6 reps
• Decline Flys · Dumbbells

  2 sets · 12 reps
• Triceps Kickbacks · Dumbbells

  2 sets · 6 reps
• Hammer Curls · Dumbbells

  2 sets · 12 reps · Dropsets
• Lateral Raises · Dumbbells

  2 sets · 12 reps · Dropsets
• Face Pulls with Rope · Cable

  2 sets · 12 reps · Dropsets

• Forward Lunges · Barbell

  2 sets · 12 reps
• Romanian Deadlifts · Barbell

  2 sets · 6 reps
• Standing Calf Raises · Bodyweight

  2 sets · 12 reps
• Squats · Barbell

  2 sets · 6 reps
• Decline Side Crunches · Bodyweight

  3 sets · 10 reps
• Decline Crunches · Bodyweight

  3 sets · 10 reps