Workout

Chest

1. Bench Press
2. Incline Dumbbell Press
3. Dumbbell Flies
4. Cable Flyes
5. Chest Press Machine
6. Decline Bench Press (optional)
7. Chest Fly Machine (optional)

Back

1. Deadlifts
2. Pull-Ups
3. Barbell Rows
4. Lat Pulldowns
5. T-Bar Rows
6. Seated Cable Rows
7. Dumbbell Pullovers
8. Back Extensions (optional)

Shoulder

1. Military Press
2. Dumbbell Lateral Raises
3. Arnold Press
4. Rear Delt Flyes
5. Upright Rows
6. Barbell Shrugs

Chest & Tricep

1. Close-Grip Bench Press
2. Machine Flyes
3. Lying Dumbell Pullover
4. Cable Tricep Pushdowns
5. Skull Crushers
6. Tricep Kickbacks
7. Rope Tricep Pushdown

Bicep & Forearms

1. Preacher Curls
2. Hammer Curls
3. Concentration Curls
4. Dumbell Seated Bicep Curls
5. Barbell Wrsit Curls
6. Hammer grip wrist Curls
7. Reverse Curls Mechine

Legs

1. Squats
2. Lunges
3. Leg Press
4. Romanian Deadlifts
5. Leg Curls
6. Leg Extensions
7. Calf Raises