Chest, Side Delts-
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Incline Barbell 3 sets, 8-12 reps
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Dumbbell Incline bench 2 sets, 8-12 reps
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Chest flys, 2 sets, 8-12 reps
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Cable flys, 2 sets, 8-12 reps
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Lateral raises, 4 sets, 8-12 reps
Back, Rear delts-
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Pullups, 3 sets, as many reps as possible wide grip
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Lat-pulldowns, 2 sets, 8-12 reps
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Row (Seated/Barbell) 3 sets, 6-10 reps
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Dumbbell rows, 2 sets, 8-12 reps
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Cable Lat Pullovers, 3 sets, 8-12 reps
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Bent over/Machine rear delt flys, 4 sets, 10-20 reps
Legs (Calves, Hamstrings, Leg extensions, Glutes) & Abs-
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Calf raises, 5 sets, 10-20 reps
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Squats (any kind: barbell, hack, etc.) 3 sets, 8-12 reps
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Leg extensions, 3 sets, 8-12 reps
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Walking lunges, 2 sets, 10-12 reps
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RDL’s, 2 sets, 8-12 reps
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Seated hamstring curls, 2 sets, 8-14 reps
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Abs- Hanging leg raises, 3 sets, 10-20 reps
Arms (Biceps, Triceps, Shoulders)-
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Seated shoulder press, 2 sets, 8-10 reps
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Seated skull crushers, 2 sets, 8-12 reps
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Tricep pushdowns, 3 sets, 8-12 reps
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Preacher curls, 3 sets, 8-12 reps
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Hammer curls, 2 sets, 9-12 reps
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Forearm curls (reverse curls or cable), 5 sets, 10-20 reps
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Lateral raises, 3 sets, 8-12 reps
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Rear delt flys, 3 sets, 10-20 reps