Push 1

Incline Bench 4x6-10 (2 min)

Flat Bench 4x6-10 (2 min)
Cable Crossover (low to high)- 3 sets of 10 reps (60 sec)
Cable Crossover (high to low)- 3 sets of 10 reps (60 sec)
Seated DB Shoulder Press 4x6-10 (90 sec)
Lateral Raises - 3 sets of 10 reps (60 sec)
Rear Delt Raises - 3 sets of 10 reps (60 sec)
Rope pressdown 4x10-12 (60 sec)
Rope overhead ext 4x10-12 (each hand) (60 sec)

Pull 1
Wide Grip Pulldowns- 3 sets of 8-12 reps (60 sec)
Reverse Grip Pullups or Reverse Grip Pulldowns- 3 sets of 8-12 reps (60 sec)
Close Grip Pulldowns- 3 sets of 8-12 reps (60 sec)
Dumbbell Pullover- 3 sets of 8-12 reps (60 sec)
Straight Arm Pulldown- 3 sets of 8-12 reps (60 sec)
(traps)
Upright Rows(bar or cable version)- 4 set of 8-12 reps (60 sec)
Shrugs- 4 sets of 8-12 reps (60 sec)
(biceps)
Barbell Curls- 3 sets of 8-12 reps (60 sec)
E-Z bar Reverse Curls- 3 sets of 8-12 reps (60 sec)
Standing Cable Curls or Machine Preacher Curl- 3 sets of 8-12 reps (60 sec)

Legs 1
(Quads & Hams)
Barbell Squats- 5 sets of 6-10 reps (2 min)
Leg Press (feet hip/shoulder width)- 4 sets of 10-12 reps (90 sec)
Leg Extensions- 4 sets of 10-12 reps (90 sec)
Stiff Leg deads or Romainian Deads (barbell or dumbbell)- 4 sets of 6-10 reps (2
min)
Lying Hamstring Curls- 4 sets of 10 reps (90 sec)
(calves)
Standing Calve Raises- 5 sets of 10-12 reps (60 sec)
Seated Calve Raises- 5 sets of 10-12 reps (60 sec)

Push 2
Incline Dumbbell Bench or Incline Hammer Strength- 4 sets of 6-10 reps (90 sec)
Dumbbell Bench or Hammer Strength- 4 sets of 6-10 reps (90 sec)
Cable Crossover (low to high)- 3 sets of 10 reps (60 sec)
Cable Crossover (high to low)- 3 sets of 10 reps (60 sec)
(Delts)
Seated Shoulder Press (Barbell or Dumbbell)- 4 sets of 6-10 reps (90 sec)
Standing Cable Side Laterals Raises- 3 sets of 10 reps (each arm) (60 sec)
Rear Delt Flies (dumbbells)- 3 sets of 10 reps (60 sec)
(Tris)
Reverse Grip Pressdown- 4 sets of 10-12 reps (each arm) (60 sec)
Dumbbell Skull Crusher- 4 sets of 10-12 reps (60 sec)

Pull 2
Rack pulls- 4 sets of 4-8 reps (2 min)
Barbell row- 3 sets of 8-12 reps (90 sec)
T-Bar Row (close grip)- 3 sets of 8-12 reps (90 sec)
Dumbbell Row- 3 sets of 10 reps each arm (90 sec)
Seated Cable Row- 3 sets of 10 reps (60 sec)
(Biceps)
Dumbbell Curls (with twist at top)- 3 sets of 10 reps (each arm) (60 sec)
Dumbbell Hammer Curls- 3 sets of 10 reps (each arm) (60 sec)
Cable Reverse Curl (prefer e-z curl bar attachment)- 3 sets of 8- 12 reps (60 sec)

Legs 2
Hack Squat or Front Squats- 4 sets of 6-10 reps (2 min)
Walking Lunges (dumbbells in each hand)- 4 sets of 10 steps (each leg) (90 sec)
Leg Extensons- 4 sets of 10-12 reps (90 sec)
Seated Hamstring curls- 4 sets 10-12 reps (90 sec)
Lying Hamstring Curls- 4 sets of 10-12 reps (90 sec)
(Calves)
Standing Calve Raises- 5 sets of 10-12 reps (60 sec)
Seated Calve Raises- 5 sets of 10-12 reps (60 sec)