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• Incline Bench Press · Smith machine

  2 sets · 12 reps
• Chest Press · Machine

  2 sets · 10 reps
• Lat Pulldowns with Wide Overhand Grip · Cable

  2 sets · 10 reps
• Lat Pulldowns with Wide Neutral Grip · Cable

  2 sets · 12 reps
• Dips · Bodyweight

  2 sets · 8 reps
• Lateral Raises · Cable

  2 sets · 10 reps
• Overhead Triceps Extensions · Cable

  2 sets · 12 reps
• Curls · Cable

  2 sets · 12 reps

• Standing Calf Raises · Machine

  3 sets · 8 reps
• Lying Leg Curls · Machine

  2 sets · 10 reps
• Sumo Leg Press · Machine

  2 sets · 7 reps
• Romanian Deadlifts · Dumbbells

  2 sets · 7 reps
• Leg Extensions · Machine

  2 sets · 8 reps
• Hyperextensions on Roman Chair · Bodyweight

  2 sets · 14 reps
• Crunch Machine · Machine

  2 sets · 10 reps

• Lat Pulldowns with Wide Overhand Grip · Cable

  2 sets · 10 reps
• Lat Pulldowns with Wide Neutral Grip · Cable

  2 sets · 12 reps
• Incline Bench Press · Smith machine

  2 sets · 12 reps
• Chest-Supported Rows with Wide Grip · Machine

  2 sets · 12 reps
• Chest Press · Machine

  2 sets · 10 reps
• Lateral Raises · Cable

  2 sets · 16 reps
• Triceps Pushdowns · Cable

  2 sets · 12 reps
• Curls · Cable

  2 sets · 12 reps

• Standing Calf Raises · Machine

  3 sets · 8 reps
• Lying Leg Curls · Machine

  2 sets · 10 reps
• Sumo Leg Press · Machine

  2 sets · 7 reps
• Deadlifts · Barbell

  2 sets · 7 reps
• Leg Extensions · Machine

  2 sets · 8 reps
• Hyperextensions on Roman Chair · Bodyweight

  2 sets · 14 reps
• Crunch Machine · Machine

  2 sets · 10 reps