CHEST and SHOULDERS

Push Ups 3 sets of 16 reps


Arnold Press 3 sets of 10 reps


Decline Machine Press 3 sets of 16 reps


Side Laterals 3 sets of 16 reps


Flat Bench Press 3 sets of 12 reps


Bent Over Laterals 3 sets of 12 reps

BACK and UPPER ARM

Pull Ups 3 sets of 16 reps 


Dips 3 sets of 16 reps 


Barbell Curls 3 sets of 12 reps


Wide Grip Pulldown 3 sets of 12 reps


Rope Pressdowns and Standing Curls 3 sets of 16 reps


ISO Low Row

BACK

Pull Ups 3 sets of 12 reps 


Dumbbell Row 3 sets of 16 reps


Narrow Grip Pulldown 3 sets of 12 reps


Wide Grip Pulldown 3 sets of 16 reps


ISO Low Row 3 sets of 16 reps

LOWER BODY

Leg Curls and Leg Extensions 3 sets of 16 reps


Squat Jumps 3 sets of 12 reps


Leg Press SLED 3 sets of 16 reps


Ballet Lunges and Barbell Squats 3 sets of 12 reps

Abdominals

Plank 3 sets of 40 seconds


Crunches sets of 16 reps 


Rear Crunch with Twist 3 sets of 16 reps