Back and Bicep
Deadlift 4 3-6
Barbell Bent-Over Row 4x 8-10
Lat Pulldown 4x 10
Close Grip Cable Row 3x 10-12
Bicep Dumbbell/Barbell Curl 4x 8
Dumbbell Hammer Curl 3x 8-10
Cable Straight Bar Curl 3x 10-12
Chest And Tricep
Barbell Bench Press 4x 3-6
Incline Dumbbell Press 4x 10
Incline Dumbbell/Cable Fly 3x 12
Tricep Overhead Barbell Extension 4x 8-10
Dumbbell Skullcrusher 4x 10
Tricep Pushdown 3x 12-15
Legs and Shoulders
Barbell Squat 5x 3-6
Romanian Deadlift 3x 8-10
Leg Press 3x 12
Shoulders Barbell Shoulder Press 4x 8-10
Dumbbell Lateral Raise 3x 10-12
Barbell Shrug 4x 10-12
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