Back
Wide Pulldowns x3 for 10-12 reps
Cable Rows x3 for 10-12 reps
Close Pulldowns x3 for 10-12 reps
Machine Rows x3 for 10-12 reps
Assisted Pullups x3 for 10-12 reps
Legs/Calves
Leg Extensions x3 for 10-12 reps
Leg Press x3 for 10-12 reps
Romanian Deadlifts x3 for 10-12 reps
Leg Curls x3 for 10-12 reps
Inner/Outer Thigh Machine x3 for 10-12 reps
Chest
Flat Bench x3 for 10-12 reps
Lying Pec Fly Machine x3 for 10-12 reps
Incline Dumbbell Press x3 for 10-12 reps
Pec Fly Machine x3 for 10-12 reps
Seated Machine Press x3 for 10-12 reps
Arms
Cable Tricep Extension w/rope x3 for 10-12 reps
Overhead Machine Extensions x3 for 10-12 reps
Dumbbell Kickbacks x3 for 10-12 reps
Flat Bar Cable Pushdowns x3 for 10-12 reps
Machine Preacher Curls x3 for 10-12 reps
Alternating Dumbbell Curls x3 for 10-12 reps
Barbell Drag Curls x3 for 10-12 reps
Cable Curls x3 for 10-12 reps
Shoulders
Dumbbell Side Raises x3 for 10-12 reps
Dumbbell Front Raises x3 for 10-12 reps
Dumbbell Press x3 for 10-12 reps
Barbell Front Raises x3 for 10-12 reps
Machine Alternating Front & Side Raises x3 for 10-12 reps
Abs
V-Ups on a bench (front and sides) 4×15 each
Reverse Crunches and “Twisters” 4×15 each
Weighted Abs on Swiss ball 10lbs 4×15
Hanging Abs 4×10-15 (front and sides)
