| Exercise | Sets | Reps/Time |
|---|---|---|
| Dumbbell Front Raises | 3 | 15- 5 |
| Dips | 4 | 15-12 |
| Exercise | Sets | Reps/Time |
|---|---|---|
| Reverse Pec Dec | 4 | 15-8 |
| Single Arm Cable Row | 4 | 12-5 |
| Single Dumbbell Preacher Curls | 3 | Rep out |
| Lat Pulldown | 3 | 12-5 |
| Run The Rack Curls | 1 | Rep out |
| Chin-ups | 3 | Rep out |
| Exercise | Sets | Reps/Time |
|---|---|---|
| Shoulder Press | 4 | 15-6 |
| Decline Cable Flys | 4 | 15-6 |
| Cable Lat Raises | 4 | 15 |
| Dumbbell Benchpress | 3 | 10-4 |
| Pec Deck Machine | 3 | 15 |
| Seated Dips | 3 | 15 |
| Crossbody Tricep Extension | 3 | 15-8 |
| Exercise | Sets | Reps/Time |
|---|---|---|
| Hack Squat | 4 | 12-5 |
| Leg Extensions | 3 | 15-8 |
| Lying Leg Curl | 3 | 15-8 |
| Hip Abduction | 3 | 15 |
| Hip Adduction | 3 | 15 |
| Standing Calf Raise | 4 | 15 |
| Leg Raises | 3 | 15 |
| Ab Rollouts | 3 | Rep out |
| Rusian Twists | 3 | Rep out |
| Exercise | Sets | Reps/Time |
|---|---|---|
| Lat Pulldown | 4 | 9 RPE |
| Cable Rows | 4 | 9 RPE |
| T-Bar Row | 4 | 9 RPE |
| Preacher Curls | 3 | 15-8 Reps |
| 21s | 3 | 21 Reps |
| Exercise | Sets | Reps/Time |
|---|---|---|
| Dumbell Incline | 4 | 12-4 Reps |
| Shoulder Press | 4 | 15-8 Reps |
| Chest Press | 4 | 12-4 Reps |
| Cable Lat Raises | 3 | 15-8 Reps |
| Incline Dumbell Flys | 4 | 12-8 Reps |
| Skull Crushers | 3 | 15-8 Reps |
| Rope Pulldowns | 3 | 15-6 Reps |