| Chest and Tricep | ||
|---|---|---|
| sets | reps | exercise |
| 5 | 10 | Barbell Chest Press |
| 5 | 6 | Tricep Dips |
| 3 | 15 | Incline Barbell Chest Press |
| 3 | 15 | Incline Fly |
| 3 | 15 | Overhead Tricep Press |
| Back and Bicep | ||
| sets | reps | exercise |
| 5 | 10 | Pull Up |
| 5 | 10 | Bent Over Barbell Row |
| 3 | 10 | Chin Up |
| 3 | 15 | Dumbbell Bicep Curl |
| 3 | 15 | Dumbbell Seated Incline Bicep Curl |
| Legs and Abs | ||
| sets | reps | exercise |
| 5 | 10 | Barbell Squat - Smith |
| 5 | 10 | Good Mornings |
| 3 | 15 | Barbell Hip Thruster |
| 3 | 15 | Incline Dumbbell Chest Press |
| 3 | 15 | Incline Fly |
| Back and Shoulders | ||
| sets | reps | exercise |
| 5 | 10 | Standing Barbell Shoulder Press |
| 5 | 10 | Rack Pull |
| 3 | 15 | Seated Dumbbell Shoulder Press |
| 3 | 15 | Dumbbell Lateral Raise |
| 3 | 15 | Dumbbell Rear Delt Fly |