UPPERBODY CHEST

25 DEG INCLINE DUMBBELL LATERAL FLY 25-DEG INCLINE DUMBBELL PRESS FULL DIPS HEAVY DECLINE PULLY (DECLINE PULLY FLY) BB NECH PRESS DB FLAT BENCH FLY DB INCLINE PRESS BB DECLINE PULL OVER PRESS (LOWER WEIGHT TO LOW PEC AND BEHIND HEAD)

BACK
OVERHEAD PULL DOWN LONG PULL DUMBBELL LATERAL RAISE THE UPRIGHT BARBELL ROW (THIGH TO CHIN HEIGHT) HYPEREXTENSION SHORT PULL (ROPE) HIGH BENCH ROW (PRONE HEAD UP AND LEGS UP WHEN PULLING UP) DECLINE DB FORWARD SCOOP (PALMS UP SCOOP UP AT HIP LEVEL RAISE SHOULDERS) STANDING 90 DEG RACING DRIVE POSITION PULL (PULL BAR UNDER CHEST)

SHOULDERS
SEATED LATERALS DB ALTERNATE LATERAL RAISE (DB FACING THIGHS RAISE BOTH UP 1 OUT AND 1 FRONT OF FACE) FRONT AND BACK PRESS (PEC LINE OVERHEAD PRESS) 90 DEG DB LATERAL RAISE (POUR WATER) HIGH BENCH DB LATERALS HIGH BENCH 2 DB ROWING (PRONE ON BENCH BELLS TOUCHING UP AND OUT) 2 DB UPRIGHT ROWING

TRICEP
TRICEP PUSHDOWN (NARROW GRIP, ELBOWS TIGHT) BARBELL PULLOVER V BAR PARALLEL DIPS DUMBBELL KICK BACK 90 DEG STANDING ROPE PULL (PULL INTO LUNGE EXTEND ARMS) 2 DUMBBELLS PULL OVER POWER PUSH DOWN (START LOW PEC LINE BEND LEGS TO HELP)

BICEPS
SPIDER CURL (INCLINE OR 90 DEG CURL) DUMBBELL PREACHER CURL (FACING DB AND TWIST ON WAY UP) BARBELL PREACHER CURL (STOMACH ON PAD NOT CHEST) INCLINE CURLS BENT OVER PEAKING BB CURL (BB OVER FEET ELBOW BETWEEN KNEES) BB BODY DRAG CURL (TOUCH BODY WHOLE TIME)

FOREARMS
SEATED FLAT BENCH WRIST CURL ELEVATED HIP BB WRIST CURL (DECLINE THIGHS) DUMBBELL SEATED WRIST CURL BB REVERSE BODY DRAG

LOWERBODY LEGS
LEG EXTENSION HACK SLIDE SQUAT LEG CURLS STANDING TOE RAISE SEATED TOE RAISE FRONT SQUAT DECLINE BENCH D.B. LEG CURL (PRONE WITH DB BETWEEN FEET TOUCH GLUTES) HEAVY WALK OFF (CALF) (ALTERNATE CALF LIFT) SISSY SQUAT DECLINE DB LEG CURL