Exercise

Sets

Reps

Flat Barbell Bench Press

2

4 to 6

Incline Bench Press

2

4 to 6

Incline Dumbbell Bench Press

1

4 to 6

Cable Pressdowns

2

4 to 6

Lying Triceps Presses 

2

4 to 6

Exercise

Sets

Reps

Squats

2

4 to 6

Leg Press

2

4 to 6

Leg Curls

2

4 to 6

Stiff Leg Deadlifts

2

4 to 6

Exercise

Sets

Reps

Barbell Rows

2

4 to 6

Pull Downs
(in front)

1

4 to 6

Low Pulley Row
(V-Bar)

1

4 to 6

Deadlifts

2

4 to 6

Alternating Dumbbell Curls 

2

4 to 6

Barbell Curls

2

4 to 6

Exercise

Sets

Reps

Dumbbell Shoulder Press

2

4 to 6

Side Lateral Dumbbell Raises

2

4 to 6

Bent Over Rear Lateral
Dumbbell Raises

2

4 to 6

Shrugs

2

4 to 6

Barbell Upright Row
(medium grip straight bar)

2

4 to 6

Exercise

Sets

Reps

Seated Calf Raise

2

4 to 6

Standing Calf Raise

3

4 to 6

Weighted Leg Raises

2

10 - 12

Swiss Ball Crunches 

2

12 - 15

Wrist Curls

2

4 to 6

Reverse Curls

2

4 to 6