DB Incline bench 4x10-12 DB rows 3x10-12 Pullups 2x6-10 Back squats 4x6-10 Leg curls 4x10-12 Barbell curls 3x8-12 Skullcrushers 2x10-12 DB Lateral raises 3x10-15

DB Incline bench 4x10-12 Seal rows 3x10-12 Chinups 2x6-10 Front squats 4x6-10 Hex bar Deadlifts 3x6-10 Preacher curls3x8-12 Skullcrushers 2x10-12 Upright rows 3x10-15

DB bench 4x10-12 Cable rows 3x12-15 Chinups 2x6-10 Smith Machine squats 4x10-12 Deadlifts 3x5-8 DB curls 3x8-12 Triceps pushdowns 2x12-15 DB Lateral raises 3x10-15

Decline bench 4x6-10 Underhand barbell rows 3x6-10 Pulldowns 2x10-12 Walking lunges 4x10-12 Hex bar Deadlifts 3x6-10 Preacher curls3x8-12 Overhead Triceps extensions 2x12-15 DB Lateral raises 3x10-15

Decline bench 4x6-10 Underhand barbell rows 3x6-10 Pullups 2x6-10 Smith Machine squats 4x10-12 Leg curls 4x10-12 Cable curls 3x12-15 Triceps pushdowns 2x12-15 Upright rows 3x10-15

DB Incline bench 4x10-12 Underhand barbell rows 3x6-10 Underhand Pulldowns 2x10-12 Back squats 4x6-10 Deadlifts 3x5-8 Cable curls 3x12-15 Skullcrushers 2x10-12 Upright rows 3x10-15

Flat bench press 4x6-10 Cable rows 3x12-15 Wide-grip Pulldowns 2x12-15 Front squats 4x6-10 Leg curls 4x10-12 Cable curls 3x12-15 Overhead Triceps extensions 2x12-15 Upright rows 3x10-15

Incline bench 4x6-10 Seal rows 3x10-12 Pullups 2x6-10 Smith Machine squats 4x10-12 Hex bar Deadlifts 3x6-10 Cable curls 3x12-15 Overhead Triceps extensions 2x12-15 DB Lateral raises 3x10-15

DB bench 4x10-12 Cable rows 3x12-15 Pullups 2x6-10 Front squats 4x6-10 RDL's 3x6-10 Preacher curls3x8-12 Triceps pushdowns 2x12-15 DB Lateral raises 3x10-15

DB Incline bench 4x10-12 Cable rows 3x12-15 Pullups 2x6-10 Smith Machine squats 4x10-12 Deadlifts 3x5-8 Barbell curls 3x8-12 Overhead Triceps extensions 2x12-15 DB Lateral raises 3x10-15

Decline bench 4x6-10 Barbell rows 3x6-10 Pulldowns 2x10-12 Back squats 4x6-10 Deadlifts 3x5-8 Cable curls 3x12-15 Skullcrushers 2x10-12 DB Lateral raises 3x10-15

DB bench 4x10-12 DB rows 3x10-12 Underhand Pulldowns 2x10-12 Leg press 4x10-12 Leg curls 4x10-12 DB curls 3x8-12 Skullcrushers 2x10-12 Upright rows 3x10-15

DB Incline bench 4x10-12 Cable rows 3x12-15 Underhand Pulldowns 2x10-12 Walking lunges 4x10-12 Leg curls 4x10-12 DB Incline curls 3x8-12 Triceps pushdowns 2x12-15 DB Lateral raises 3x10-15

Incline bench 4x6-10 Barbell rows 3x6-10 Underhand Pulldowns 2x10-12 Leg press 4x10-12 Deadlifts 3x5-8 Barbell curls 3x8-12 Overhead Triceps extensions 2x12-15 DB Lateral raises 3x10-15

Incline bench 4x6-10 DB rows 3x10-12 Pullups 2x6-10 Walking lunges 4x10-12 Hex bar Deadlifts 3x6-10 DB Incline curls 3x8-12 Skullcrushers 2x10-12 DB Lateral raises 3x10-15

DB Incline bench 4x10-12 Cable rows 3x12-15 Pullups 2x6-10 Leg press 4x10-12 Hex bar Deadlifts 3x6-10 DB curls 3x8-12 Skullcrushers 2x10-12 Upright rows 3x10-15

Incline bench 4x6-10 Cable rows 3x12-15 Chinups 2x6-10 Front squats 4x6-10 Deadlifts 3x5-8 Cable curls 3x12-15 Triceps pushdowns 2x12-15 DB Lateral raises 3x10-15

DB Incline bench 4x10-12 Cable rows 3x12-15 Underhand Pulldowns 2x10-12 Leg press 4x10-12 RDL's 3x6-10 Preacher curls3x8-12 Triceps pushdowns 2x12-15 DB Lateral raises 3x10-15

Incline bench 4x6-10 Cable rows 3x12-15 Wide-grip Pulldowns 2x12-15 Front squats 4x6-10 Leg curls 4x10-12 Barbell curls 3x8-12 Skullcrushers 2x10-12 DB Lateral raises 3x10-15

Flat bench press 4x6-10 Underhand barbell rows 3x6-10 Pulldowns 2x10-12 Walking lunges 4x10-12 Deadlifts 3x5-8 Barbell curls 3x8-12 Triceps pushdowns 2x12-15 Upright rows 3x10-15