1. Dumbell bench press - 3 sets of 8-10 reps - 3-5 minutes rest - Alternative, benchpress or machine press.

2. Dumbell shoulder press - 3 sets of 8-10 reps - 3-5 minutes rest - Alternative,

barbell, machine or cables.

3. Single arm seated cable press - 1 set of 10-15 reps each side - 2-3 minute rest - Alternative, single arm machine press

4. Cable tricep pushdowns - 3 sets of 10-12 reps - 2-3 minutes rest - Alternative, rope, straight bar or V bar.

5. Tricep skull-crushers - 2-3 sets of 8-10 reps - 2-3 minutes rest - Alternative, dumbells, EZ bar or cables

6. Single arm cable lateral raises -2 sets of 8-12 reps each side - 1-2 minutes rest - Alternative, dumbell lateral raises

1. Chest supported row - 3 sets of 8-10 reps - 2-3 minutes rest - Alternative, dumbells

2. Single arm pulldown - 2 sets of 6-10 reps each side - 2-3 minutes rest - Alternative, machine and cables.

3. Lat pulldown (straight bar) - 3 sets of 8-12 - 2-3 minutes rest - Alternative, pull ups or assisted pull-ups.

4. Preacher curls - 3 sets of 8-12 reps - 2-3 minutes rest - Alternative, dumbells or EZ bar.

5. Dumbell hammer curls - 2 sets of 6-10 reps- 1-3 minutes rest -Alternative, cable rope curls

1. Romanian deadlift - 3 sets of 6-10 reps - 3-5 minutes rest - Alternative, barbell, dumbells or smith machine.

2. Leg press - 3 sets of 6-10 reps - 3-5 minutes rest - Alternative, squats, horizontal or vertical.

3. Lying leg curl machine - 2 set of 8-12 reps - 2-3 minutes rest - Alternative, seated.

4. Calf raises - 1-2 sets of 8-12 reps - 1-2 minutes rest - Alternative, dumbells, smith or machine.

5. Medicine ball russian twist - 2 sets of 10-20 reps - 1-2 minutes rest - Alternative, crunches or cable rotations.

1. Incline dumbell bench press - 3 sets of 8-10 reps - 2-3 minutes rest - Alternative, barbell, smith or machine.

2. Chest press machine - 2-3 sets of 8-12 reps - 2-3 minutes rest - Alternative, dumbell bench press or cables.

3. Chest fly - 2-3 sets of 8-12 reps - 2-3 minutes rest - Alternative, dumbells, cable or pec deck.

4. Dumbell lateral raises - 2-3 sets of 8-12 reps - 1-3 minutes rest - Altenative, cable lateral raises.

5. Overhead tricep cable extension - 3 sets of 8-10 reps - 1-3 minutes rest - Alternative, rope, V bar or straight bar.

1. Single arm pulldowns - 2 sets of 10-12 reps - 2-3 minutes rest - Alternative, cable or machine.

2. Close grip lateral pulldown -2-3 sets of 8-10 reps - 2-3 minutes rest.

3. Cable row - 3 sets of 8-10 reps - 2-3 minutes rest - Alternative, long bar, handles or close grip.

4. Reverse fly - 3 sets of 10-15 reps - 1-3 minutes rest - Alternative, cable or reverse pec deck.

5. Cable rope hammer curl - 3 sets of 8-12 reps -1-3 minutes rest - Alternative, cable curl or dumbell hammer curl.

6. Incline dumbell curl - 2 sets of 8-10 reps - 1-3 minutes rest - Alternative, standing bicep curl

1. Squats - 3 sets of 5-8 reps - 3-5 minutes rest - Alternative, leg press, barbell or goblet.

2. Seated leg curl - 2-3 sets of 8-12 reps - 2-3 minutes rest - Alternative, lying leg curl.

SUPERSET

3a. Leg extenstions - 2 sets 0f 8-12 reps.

3b. Alternative bodyweight reverse lunges - 2 sets of 8-12 reps each leg - 2-3 minutes rest.

4. Calf raises - 2 sets of 10-12 reps - 1-2 minutes - Alternative, dumbells, smith or machine.

5. Leg raises - 2 sets of 10-20 reps - 1-3 minutes rest - Alternative, hanging, lying or knee tucks.