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• Bench Press · Barbell

  2‑4 sets · 6 reps · 0‑3 RIR
• Seated Shoulder Press · Smith machine

  2‑4 sets · 10 reps · 0‑3 RIR
• Rows with Close Grip · Cable

  3‑5 sets · 10 reps · 0‑3 RIR
• Pullovers with Rope · Cable

  2‑4 sets · 12 reps · 0‑3 RIR
• Curls · Barbell

  2‑4 sets · 10 reps · 0‑3 RIR · Supersets
• Triceps Pushdowns · Cable

  2‑4 sets · 12 reps · 0‑3 RIR · Supersets
• Lateral Raises · Cable

  3‑5 sets · 12 reps · 0‑3 RIR

• Deadlifts · Barbell

  3‑5 sets · 6 reps · 0‑3 RIR
• Lying Leg Curls · Machine

  3‑5 sets · 12 reps · 0‑3 RIR
• Sumo Leg Press · Machine

  2‑4 sets · 10 reps · 0‑3 RIR
• Seated Calf Raises · Machine

  3‑5 sets · 12 reps · 0‑3 RIR
• Crunches · Bodyweight

  2‑4 sets · 12 reps · 0‑3 RIR
• Leg Raises · Bodyweight

  3‑4 sets · 10 reps · 0‑3 RIR

• Incline Bench Press · Dumbbells

  2‑4 sets · 8 reps · 0‑3 RIR
• Bench Press · Dumbbells

  2‑4 sets · 10 reps · 0‑3 RIR
• Lat Pulldowns with Close Neutral Grip · Cable

  2‑4 sets · 10 reps · 0‑3 RIR
• JM Press · Barbell

  3‑4 sets · 10 reps · 0‑3 RIR
• Preacher Curls · EZ bar

  4‑5 sets · 12 reps · 0‑3 RIR
• Incline Reverse Flys · Dumbbells

  3‑5 sets · 12 reps · 0‑3 RIR

• Assisted Chest Dips · Machine

  3‑4 sets · 8 reps · 0‑3 RIR
• Lat Pulldowns with Reverse Grip · Cable

  3‑4 sets · 8 reps · 0‑3 RIR
• Bulgarian Split Squats · Dumbbells

  3‑5 sets · 10 reps · 0‑3 RIR
• Leg Extensions · Machine

  3‑4 sets · 12 reps · 0‑3 RIR
• Skull Crushers · EZ bar

  2‑5 sets · 10 reps · 0‑3 RIR
• Behind-the-Back Curls · Cable

  2‑5 sets · 15 reps · 0‑3 RIR