Chest and Triceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Cable Chest Fly | 15-20 | 6 | 45 | 30X0 |
| B1 | Triceps Pushdown | 15-20 | 6 | 45 | 30X0 |
| C1 | 150 Decline DB Fly | 15-20 | 5 | 45 | 30X0 |
| D1 | DB Triceps Extension | 15-20 | 5 | 45 | 30X0 |
| E1 | Flat BB Bench Press | 8-10 | 5 | 90 | 30X0 |
| E2 | Triceps Dips | 8-10 | 5 | 90 | 30X0 |
Back and Biceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Cable Pullover | 15-20 | 6 | 45 | 30X0 |
| B1 | BB Biceps Curl | 15-20 | 6 | 45 | 30X0 |
| C1 | Unilateral Lat Pulldown | 15-20 | 5 | 45 | 30X0 |
| D1 | Reverse Grip EZ Bar Curl | 15-20 | 5 | 45 | 30X0 |
| E1 | Bent Over DB Row | 8-10 | 5 | 90 | 30X0 |
| E2 | Supinated Grip Chin Up | 8-10 | 5 | 90 | 30X0 |
Anterior, Middle and Posterior Delts
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Standing DB Front Raise | 15-20 | 6 | 45 | 30X0 |
| B1 | Seated DB Lateral Raise | 15-20 | 6 | 45 | 30X0 |
| C1 | Bent Over Cable Lateral Raise | 15-20 | 5 | 45 | 30X0 |
| D1 | DB Rear Delt Fly | 15-20 | 5 | 45 | 30X0 |
| E1 | Seated BB Shoulder Press | 8-10 | 5 | 90 | 30X0 |
| E2 | Standing DB Arnolds Press | 8-10 | 5 | 90 | 30X0 |
Legs
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Leg Extension | 15-20 | 6 | 45 | 30X0 |
| B1 | Leg Curl | 15-20 | 6 | 45 | 30X0 |
| C1 | Leg Press | 15-20 | 5 | 45 | 30X0 |
| D1 | Stiff Leg Deadlift | 15-20 | 5 | 45 | 30X0 |
| E1 | Deadlift | 8-10 | 5 | 90 | 30X0 |
| E2 | Front Squat | 8-10 | 5 | 90 | 30X0 |
Abs and Calves
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Hanging Leg Raise | 15-20 | 5 | 45 | 30X0 |
| B1 | Standing Calf Raise | 15-20 | 5 | 45 | 30X0 |
| C1 | Cable Crunch | 15-20 | 5 | 45 | 30X0 |
| D1 | Seated Calf Raise Feet Outwards | 15-20 | 5 | 45 | 30X0 |
| E1 | Medicine Ball Sit Up | 15-20 | 5 | 45 | 30X0 |
| F1 | Seated Calf Raise Feet Inwards | 15-20 | 5 | 45 | 30X0 |
