Click on the exercise to see information about it, pictures, muscles used, and a video demonstration.

• Assisted Pullup
  • 4 sets of 10 reps
    • As little assistance as possible
• Lat Pulldown
  • 3 sets of 15 reps
    • Heavy weight
• High Cable Row
  • 3 sets of 12 reps
    • Heavy weight
• Seated Cable Row
  • 3 sets of 15 reps
    • 30 lbs
• One Arm Twisting Row
  • 2 sets of 15 reps
    • 40 lbs
• Low Row Machine
  • 3 sets of 15 reps
    • Medium Weight
• Cable Deadlift
  • 3 sets 20 reps
    • 30 lbs
• Standing Bicep Curl
  • 3 sets of 12 reps
    • Medium weight

• Incline Machine Press
  • 3 sets of 12 reps
    • 20 lb dumbells
• Incline Dumbbell Press
  • 3 sets of 12 reps
    • 10 lb dumbbells
• Push-up on Smith Machine
  • 3 sets of 12 reps
    • Bodyweight
• Flat Machine Press
  • 3 sets of 12 reps
    • Medium weight
• Machine Fly
  • 2 sets of 12 reps
    • Light weight
• Lateral Raises
  • 3 sets of 12 reps
    • 5 lb dumbbells
• Arnold Press
  • 3 sets of 12 reps
    • medium weight
• Tricep Rope Pushdown
  • 2 sets of 15 reps
    • 30 lbs
• Close Grip Machine Press
  • 2 sets of 12 reps
    • Medium weight

• Leg Extension
  • 3 sets of 12 reps
    • Light Weight
• Stabilized Squat
  • 3 sets of 15 reps each leg
    • body weight
• Split Squat
  • 3 sets of 12 reps
    • Bodyweight
• Seated Hamstring Curl
  • 3 sets of 12 reps
    • 5 lb dumbbells
• Lower Back Extension Bench
  • 3 sets of 12 reps
    • Bodyweight only
• Abdominal Twist
  • 2 sets of 15 reps
    • Medium weight

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