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• Pull-Ups with Wide Overhand Grip · Bodyweight

  4 sets · 6 reps
• Lat Pulldowns with Reverse Grip · Cable

  3 sets · 10 reps
• One-Arm Rows · Dumbbells

  3 sets · 8 reps
• Lateral Raises · Dumbbells

  3 sets · 10 reps
• Face Pulls with Rope · Cable

  3 sets · 10 reps · Dropsets
• Preacher Curls · EZ bar

  4 sets · 10 reps

• Bench Press · Barbell

  4 sets · 6 reps
• Assisted Chest Dips · Machine

  3 sets · 10 reps
• Incline Flys · Dumbbells

  3 sets · 12 reps
• Upright Rows · EZ bar

  3 sets · 10 reps
• Lateral Raises · Cable

  3 sets · 15 reps · Dropsets
• Assisted Dips · Machine

  4 sets · 10 reps

• Front Squats · Barbell

  4 sets · 6 reps
• Romanian Deadlifts · Dumbbells

  4 sets · 10 reps
• Forward Lunges · Dumbbells

  4 sets · 10 reps
• Standing Calf Raises · Machine

  3 sets · 12 reps
• Crunches · Bodyweight

  4 sets · 10 reps
• Double Crunch Machine Sideways · Machine

  3 sets · 12 reps · Dropsets

• Lat Pulldowns with Close Neutral Grip · Cable

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

  3 sets · 12 reps
• Rows with Wide Neutral Grip · Cable

  4 sets · 10 reps
• Incline Lateral Raises · Dumbbells

  3 sets · 12 reps
• Bent-Over Lateral Raises · Dumbbells

  3 sets · 12 reps
• Curls · EZ bar

  4 sets · 12 reps

• Incline Bench Press · Dumbbells

  4 sets · 8 reps
• Chest Press · Machine

  4 sets · 12 reps
• Shoulder Press · Machine

  3 sets · 10 reps
• Upright Rows · Dumbbells

  3 sets · 12 reps
• Lean Away Lateral Raises · Cable

  3 sets · 15 reps
• Skull Crushers · EZ bar

  4 sets · 12 reps