CHEST
Pec deck
3 sets
8 reps
BACK
Shrugs
3 sets
2 reps
SHOULDERS
Front dumbbell raise
4 sets
8 reps
BICEPS
Hammer curl
4 sets
6 reps
TRICEPS
Single arm cable pushdown
4 sets
2 reps
QUADS
Lunge
2 sets
4 reps
HAMSTRINGS
Straight leg deadlift
3 sets
12 reps
CALVES
Seated calf raise
4 sets
1 rep
GLUTES
Hip thrust
5 sets
1 rep
ABS
Crunches
2 sets
8 reps