Exercise

Sets

Reps

Deadlifts

3

4 to 6

Bent Over Rows

2

4 to 6

Cable Rows (V-Bar)

2

4 to 6

Pull-ups 

2

to failure

Exercise

Sets

Reps

Cable Crunches

2

10 to 12

Weighted Leg Raises

2

10 to 12

Seated Calf Raises

2

6 to 8

Leg Press Calf Raises
(one leg at a time)

2

6 to 8

Standing Calf Raises
(one leg at a time)

1

6 to 8

Military Press 

2

4 to 6

Side Lateral Dumbbell Raises 

2

4 to 6

Seated Rear Lateral Dumbbell Raises

2

4 to 6  

Exercise

Sets

Reps

Squats

4

4 to 6

Stiff Leg Deadlifts

2

4 to 6

Dumbbell Lunges

2

4 to 6

Exercise

Sets

Reps

Flat Barbell Bench Press

3

4 to 6

Incline Barbell Bench Press

3

4 to 6

Weighted Dips

1

4 to 6

Exercise

Sets

Reps

Swiss Ball Crunches
(Bodyweight)

3

15 to 20

Swiss Ball Leg Raises
(Bodyweight)

2

15 to 20

Lying Triceps Extensions

3

4 to 6

Cable Pushdowns Behind the Back

2

4 to 6

Dumbbell Incline Triceps Extensions

1

4 to 6

Barbell Curls

3

4 to 6

Curl Bar Curls 

2

4 to 6

Barbell Wrist Curls

2

6 to 8

Standing Dumbbell Curls

2

6 to 8