| Exercise | # of Sets | # of Reps |
|---|---|---|
| Bench Press | 5 | 15,12,10,10,8 |
| Incline Bench Press | 4 | 12 |
| Dumbbell Fly | 4 | 12,10,10,8 |
| Bar Dips | 3 | 12 |
| Skull Crushers | 4 | 10 |
| Tricep Push Downs | 4 | 12 |
| Tricep French Press | 4 | 12 |
| Exercise | # of Sets | # of Reps |
|---|---|---|
| Front Squat | 5 | 15,12,10,10,10 |
| Romanian Deadlift | 4 | 12,10,10,8 |
| Bulgarian Split Squat | 4 | 10 |
| Reverse Lunge | 4 | 10 each leg |
| Standing Calf Raise | 4 | 25 |
| Hanging or Floor Leg Raise | 3 | 10 |
| Horizontal Cable Wood Chop | 4 | 15,12,10,10 |
| Exercise | # of Sets | # of Reps |
|---|---|---|
| Bent Over Row | 5 | 15,12,10,10,10 |
| Rack Pull | 4 | 10 |
| Lat Pull Down | 4 | 12,10,10,8 |
| Dumbbell Row | 4 | 10 |
| Barbell Upright Row | 4 | 10 |
| Close-Grip Chinup | 3 | 8 |
| Hammer Curl | 4 | 12,10,10,8 |
| Alternating Dumbbell Curl | 4 | 12 |
| Exercise | # of Sets | # of Reps |
|---|---|---|
| Barbell Overhead Press | 5 | 10 |
| Kettle Snatch | 4 | 8 |
| Arnold Press | 4 | 12,10,10,8 |
| Arnold Press | 4 | 12,10,10,8 |
| Lateral Raise | 4 | 12 |
| Shrug | 5 | 20 |
| Barbell Landmine | 4 | 12 |
| Hanging Knee Raise | 3 | 10 |