Incline Bench Press (Smith Machine)3 × 6–8RPE 7
Shoulder Press (Dumbbell)3 × 10–12RPE 7
Crossover (Cable/D Handle)3 × 12–15RPE 7
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 8
Overhead Triceps Extension (Cable/Rope)3 × 10–12RPE 7
Pallof Press (Cable/D Handle)3 × 15–30RPE 8
Crunch (Machine)3 × 15–30RPE 8
Seated Row (PL Machine/Neutral Grip)3 × 6–8RPE 7
Lat Pulldown (Cable/Bar/Wide Grip)3 × 10–12RPE 7
Seated Row (Cable/Bar/Wide Grip)3 × 12–15RPE 8
Reverse Fly (Cable/D Handle)3 × 12–15RPE 8
Shrug (Cable/Bar)2 × 12–15RPE 8
Single Biceps Curl (Cable/D Handle)3 × 10–12RPE 7
Hammer Curl (Cable/Rope)2 × 12–15RPE 7
Hack Squat (PL Machine)/Squat (Barbell)3 × 6–8RPE 7
Romanian Deadlift (Barbell)3 × 8–10RPE 7
FFE Split Squat (Dumbbell)2 × 12–15RPE 7
Leg Curl (Machine)3 × 12–15RPE 7
Leg Extension (Machine)3 × 12–15RPE 7
Calf Raise (Hack Squat PL Machine)4 × 12–15RPE 7
Hip Adduction (Machine)2 × 15–30RPE 7
Hip Abduction (Machine)2 × 15–30RPE 7
Bench Press (Dumbbell)3 × 6–8RPE 7
Shoulder Press (PL Machine)3 × 10–12RPE 7
Chest Fly (Machine)3 × 12–15RPE 7
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 8
Triceps Pushdown (Cable/V Bar)3 × 10–12RPE 7
Pallof Press (Cable/D Handle)3 × 15–30RPE 8
Crunch (Machine)3 × 15–30RPE 8
Row (Dumbbell/Neutral Grip)3 × 6–8RPE 7
Lat Pulldown (Cable/V Handle)3 × 10–12RPE 7
Seated Row (PL Machine/Wide Grip)3 × 12–15RPE 8
Face Pull (Cable/Rope)3 × 12–15RPE 8
Shrug (Cable/Bar)2 × 12–15RPE 8
Alternate Biceps Curl (Dumbbell)3 × 10–12RPE 7
Hammer Curl (Cable/Rope)2 × 12–15RPE 7
Leg Press (PL Machine)/Squat (Barbell)3 × 6–8RPE 7
Romanian Deadlift (Barbell)3 × 8–10RPE 7
FFE Split Squat (Dumbbell)2 × 12–15RPE 7
Leg Curl (Machine)3 × 12–15RPE 7
Leg Extension (Machine)3 × 12–15RPE 7
Seated Calf Raise (PL Machine)4 × 12–15RPE 7
Hip Adduction (Machine)2 × 15–30RPE 7
Hip Abduction (Machine)2 × 15–30RPE 7
Incline Bench Press (Smith Machine)4 × 6–8RPE 8
Shoulder Press (Dumbbell)3 × 10–12RPE 8
Crossover (Cable/D Handle)3 × 12–15RPE 8
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 9
Overhead Triceps Extension (Cable/Rope)3 × 10–12RPE 8
Pallof Press (Cable/D Handle)3 × 15–30RPE 9
Crunch (Machine)3 × 15–30RPE 9
Seated Row (PL Machine/Neutral Grip)4 × 6–8RPE 8
Lat Pulldown (Cable/Bar/Wide Grip)4 × 10–12RPE 8
Seated Row (Cable/Bar/Wide Grip)3 × 12–15RPE 9
Reverse Fly (Cable/D Handle)3 × 12–15RPE 9
Shrug (Dumbbell)3 × 10–12RPE 8
Single Biceps Curl (Cable/D Handle)3 × 10–12RPE 8
Hammer Curl (Cable/Rope)2 × 12–15RPE 8
Hack Squat (PL Machine)/Squat (Barbell)4 × 6–8RPE 8
Romanian Deadlift (Barbell)4 × 8–10RPE 8
FFE Split Squat (Dumbbell)3 × 12–15RPE 8
Leg Curl (Machine)3 × 12–15RPE 8
Leg Extension (Machine)3 × 12–15RPE 8
Calf Raise (Hack Squat PL Machine)4 × 12–15RPE 9
Hip Adduction (Machine)2 × 15–30RPE 8
Hip Abduction (Machine)2 × 15–30RPE 8
Bench Press (Dumbbell)4 × 6–8RPE 8
Shoulder Press (PL Machine)3 × 10–12RPE 8
Chest Fly (Machine)3 × 12–15RPE 8
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 9
Triceps Pushdown (Cable/V Bar)3 × 10–12RPE 8
Pallof Press (Cable/D Handle)3 × 15–30RPE 9
Crunch (Machine)3 × 15–30RPE 9
Row (Dumbbell/Neutral Grip)4 × 6–8RPE 8
Lat Pulldown (Cable/V Handle)4 × 10–12RPE 8
Seated Row (PL Machine/Wide Grip)3 × 12–15RPE 9
Face Pull (Cable/Rope)3 × 12–15RPE 9
Shrug (Cable/Bar)3 × 10–12RPE 8
Alternate Biceps Curl (Dumbbell)3 × 10–12RPE 8
Hammer Curl (Cable/Rope)2 × 12–15RPE 9
Leg Press (PL Machine)/Squat (Barbell)4 × 6–8RPE 8
Romanian Deadlift (Barbell)4 × 8–10RPE 8
FFE Split Squat (Dumbbell)3 × 12–15RPE 8
Leg Curl (Machine)3 × 12–15RPE 8
Leg Extension (Machine)3 × 12–15RPE 8
Seated Calf Raise (PL Machine)4 × 12–15RPE 9
Hip Adduction (Machine)2 × 15–30RPE 8
Hip Abduction (Machine)2 × 15–30RPE 8
Incline Bench Press (Smith Machine)4 × 6–8RPE 8
Shoulder Press (Dumbbell)3 × 10–12RPE 8
Crossover (Cable/D Handle)3 × 12–15RPE 9
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 10
Overhead Triceps Extension (Cable/Rope)3 × 10–12RPE 8
Pallof Press (Cable/D Handle)3 × 15–30RPE 10
Crunch (Machine)3 × 15–30RPE 10
Seated Row (PL Machine/Neutral Grip)4 × 6–8RPE 8
Lat Pulldown (Cable/Bar/Wide Grip)4 × 10–12RPE 8
Seated Row (Cable/Bar/Wide Grip)3 × 12–15RPE 9
Reverse Fly (Cable/D Handle)3 × 12–15RPE 10
Shrug (Cable/Bar)3 × 12–15RPE 10
Single Biceps Curl (Cable/D Handle)3 × 10–12RPE 9
Hammer Curl (Cable/Rope)3 × 12–15RPE 10
Hack Squat (PL Machine)4 × 6–8RPE 8
Romanian Deadlift (Barbell)4 × 8–10RPE 8
FFE Split Squat (Dumbbell)3 × 12–15RPE 9
Leg Curl (Machine)3 × 12–15RPE 9
Leg Extension (Machine)3 × 12–15RPE 9
Calf Raise (Hack Squat PL Machine)4 × 12–15RPE 10
Hip Adduction (Machine)3 × 15–30RPE 9
Hip Abduction (Machine)3 × 15–30RPE 9
Bench Press (Dumbbell)4 × 6–8RPE 8
Shoulder Press (PL Machine)4 × 10–12RPE 8
Chest Fly (Machine)4 × 12–15RPE 9
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 10
Triceps Pushdown (Cable/V Bar)3 × 10–12RPE 9
Pallof Press (Cable/D Handle)3 × 15–30RPE 10
Crunch (Machine)3 × 15–30RPE 10
Row (Dumbbell/Neutral Grip)4 × 6–8RPE 8
Lat Pulldown (Cable/V Handle)4 × 10–12RPE 8
Seated Row (PL Machine/Wide Grip)3 × 12–15RPE 9
Face Pull (Cable/Rope)3 × 12–15RPE 10
Shrug (Cable/Bar)3 × 12–15RPE 10
Alternate Biceps Curl (Dumbbell)3 × 10–12RPE 9
Hammer Curl (Cable/Rope)3 × 12–15RPE 10
Leg Press (PL Machine)/Squat (Barbell)4 × 6–8RPE 8
Romanian Deadlift (Barbell)4 × 8–10RPE 8
FFE Split Squat (Dumbbell)3 × 12–15RPE 9
Leg Curl (Machine)3 × 12–15RPE 9
Leg Extension (Machine)3 × 12–15RPE 9
Seated Calf Raise (PL Machine)4 × 12–15RPE 10
Hip Adduction (Machine)3 × 15–30RPE 9
Hip Abduction (Machine)3 × 15–30RPE 9