Back Supported Leg Raise 3x10
Decline Medicine Ball Sit Up Reach 3x10
Hanging Leg Raise 3x10

Barbell DeadStop Row 3x10
Seated Cable Row 3x10
Lat Pulldowns 3x10

Preacher Curl 3x10
Biceps 21’s 3x10
Chin Ups 3x10

Seated Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
Seated Calf Raise Dropset 3x6 heavy, 6 medium, 6 light
Standing Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
Standing Calf Raise Dropset 3x6 heavy, 6 medium, 6 light

Seated Machine Pec Fly 3x10 (sternal/middle)
Incline Machine Bench Press 3x10 (clavicular/upper)
Decline Bench Press 3x10 (barbell if decline bench press or decline bench with dumbbells) 3x10 (costal/lower)

Lying (or seated) Leg Curl 3x10
Single Leg Lying (or seated) Leg Curl 3x10/side
Hip Extension (on back extension or glute ham developer) 3x15

Hack Squat 3x10
Leg Press 3x10
Weighted Walking Lunge Dropset 3x10 heavy/leg to 10 medium/leg
SUB FOR LUNGES: Smith machine Squats 3x10 heavier to 10 lighter

Barbell Push Press 3x10
Single Arm Cable Front Raise 3x10/arm
Standing Single Arm Rear Delt Cable Row 3x10/arm

Reverse Grip Pushdowns Dropset 3x10 heavy + 10 light
High Cable Overhead Rope Extensions 3x10
Incline Overhead DB Extension 3x10