• CHEST AND SHOULDERS
  • Dumbell Bench Press
  • Smith Machine Incline Bench Press
  • Butterfly
  • Barbell Bench Press Medium Grip
  • Barbell Shoulder PRess
  • Standing Front Barbell Raised Over Head
  • Side Lateral Raise (Military) Press
  • Upright Barbell Row
• BACK
  • Wide-Grip Lat Pulldown
  • Lying T-Bar Row
  • Reverse Grip Bent Over Rows
  • Bent Over Two-Dumbell Row
  • Seated Cable Rows
• LEGS
  • Barbell Squat
  • Leg Press
  • Seated Leg Curl
  • Stiff Legged Barbell Deadlift
  • Standing Calf Raises
  • Barbell Lunge
• BICEPS AND TRICEPTS
  • Preacher Curl
  • Hammer Curl
  • Seated Dumbell Curl
  • Standing Biceps Cable Curl
  • Barbell Curl 21's
  • Decline EZ Bar Triceps Extension
  • Underhand Cable Pulldowns
  • Straight Arm Pulldowns
  • Dips-Triceps Version
• CARDIO AND ABS
  • Trail Running or Walking 45 Minutes
  • Crunches 5 Sets of 10 Reps

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