Exercise

Sets

Reps

Squats

3

4 to 6

Leg Press

2

4 to 6

Stiff Leg Dead Lifts

2

4 to 6 

Leg Curls

1

4 to 6 

Lunges

1

4 to 6 

Standing Calf Raise

2

6 to 8

Seated Calf Raise

2

6 to 8

 Exercise

Sets

Reps

 Barbell Bench Press

3

4 to 6

Incline Bench Press

2

4 to 6

Decline Bench Press

1

4 to 6

Weighted Cable Crunches

2

10 to 12

Incline Crunches
(weighted)

2

8 to 10

 Exercise

Sets

Reps

Bent Over Rows
(In front)

2

4 to 6

Close Grip Pull Downs
(With a V-Bar)

2

4 to 6

Pull-Ups
(add weight if needed)

2

4 to 6

Cable Rows

1

4 to 6

Deadlifts
(these are the powerlifting style of deadlifts)

2

6 to 8

Barbell Shrugs

1

4 to 6

 Exercise

Sets

Reps

Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.)

2

4 to 6

Straight Bar Military Press
(In front)

2

4 to 6

Dumbbell Side Laterals

2

6 to 8

Bent Over Laterals

1

  4 to 6

Lying Tricep Presses

2

4 to 6

Tricep Cable Press Downs  

3

4 to 6

Seated Overhead Tricep Press
(Performed with one dumbbell behind the neck)

2

4 to 6

Exercise

Sets

Reps

Straight Bar Curls

3

4 to 6

Dumbbell Hammer Curls

2

4 to 6

Curl Bar Curls

2

6

Leg Lifts
(with added weight to ankles)

2

12 to 15

Weighted Cable Crunches

2

8 to 10