Nautilus Curls (65/75/90)
Close-Grip Bench Press(90/105/115)
Incline Curls (30/35/40)
Triceps Pressdowns (85/100/110)
Standing Hammer Curls (30/35/40)
Single Arm Triceps Extension (40/50/60)
BTB Curls (35/40/45)
Reverse Wrist Curls (40/50/60)
Rope Wrist Curls (15) non-triangle
Rollups 3 x 20
Nautilus Abdomen 90, 105, 120

T-Bar Rows (80/95/110)
Wide-Grip Lat Rows(150/175/200)
Good Mornings (45/50/60)
Close-Grip Pulldowns(135/155/180)
Bent Rows(80/90/105)
Hyperextension (10/25/35)
Single-Arm Row (45/50/60)
Deadlifts (210/245/280)
Oblique Curls (70/80/90)
Alt Crunch (as many as possible)

Bent-Over Cable Laterals (20/25/30)
Dumbbell Shrugs (45/50/60)
One-Arm Cable Lateral Raises (25/30/35)
Upright Rows (50/60/65)
Front Lateral Raises (25/30/35)
Barbell Shrugs (90/105/120)
Behind The Neck Press (80/95/110)
Rollups (20 reps)
Seated Twists (20 x 35lbs)

Incline Press (90/105/120)
Incline Fly (35/40/45)
Wide-Grip Bench Press (120/140/160)
Prone Fly (35/40/45)
Decline Dumbbell Press (45/50/55)
Bent-Forward Cable Crossover (35/40/45)
Bench Press to Failure (140 strip)
Pullovers (50/55/65)
Rollups 25 reps
Bent-Over Twists 20 reps with weight bar

Squat (195/225/260)
Ham Curl (8/9/11)
Toe Raises (210/245/270) (14/12/10)
Leg Extension (13/15/17)
Stiff Leg Deadlift (110/130/145)
Hack Squat (145/170/190)
Sumo Squat (165/190/220)
Seated Toe Raises (80/95/110) (14/12/10)
Hyper-Extension Obliques
Rollups (25 reps)