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- A
- Smith Machine Squat 5x5
- Leg Extensions 5x5
- Smith Machine Bench 5x5
- Machine OHP 5x5
- Tricep Pushdowns 5x5
- B
- Smith Machine Deadlift 5x5
- Hamstring Curls 5x5
- Cable Curls 5x5
- Lat Pulldowns 5x5
- Cable Bent Rows 5x5
- C
- Goblet Squats 3x10
- Dumbbell Lunges 3x10
- Dumbbell Bench 3x10
- Dumbbell OHP 3x10
- Dumbbell Tricep Extensions 3x10
- D
- Dumbbell Deadlift 3x10
- Glute Ham Raises 3x10
- Dumbbell Curls 3x10
- Hyperextensions 3x10
- Dumbbell Rows 3x10
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