Chest/Back #1
Barbell Bench Press 3x4
Dips 3x6 -10
Low To High Cable Fly 3x12-15
Single Arm Pulldown 2x12
Pull Up/Lat Pulldown 4x8
Pendly Row/Bent Over Row 3x8-10
Machine High Row 3x10-12
Face pull 3x15
Shoulders/Arms #1
Dumbbell Seated Shoulder Press 3x8-10
Dumbbel Lateral Raise 3x15
Dumbbel Skullcrusher 3x12
Supinated Ez Bar Curl 3x15
Dumbbell Preacher Curl 3x12
Reverse Ez Bar Curl 3x15
Ab Wheel 3x6
Legs #1
Squat 4x5
Deadlift 3x8
Hip Thrust 3x10-12
Dumbbell Romanian Deadlift 3x12-15
Leg Extension 3x15
Leg Curl 3x15
Standing Calf Raise 3x10
Chest/Back #2
Dumbbell Incline Press 10-12
Pec Deck 3x15
Lat Pulldowon 3x10-12
Cable Elbows Out Row 3x10
Cable Seated Row 3x10
Snatch Grip Shrug 3x15
Cabel Reverse Fly 3x15
Shoulders/Arms #2
Military Press 3x6
Cable Lateral Raise 3x8
Close Grip Bench Press 3x6
Cable Triceps Kickback 3x15
Single Arm Cable Curl 3x12
Hammer Curl 3x8
Bicycle Crunch 3x12
Legs #2
Deadlift 4x6
Front Squat /Bulgarian Split Squat 3x8
Cable Pull Through
Leg Press 3x10-12
Leg Extension 3x15
Hamstring Curl 3x12
Standing Calf Raise 3x15