| bench press | 3x | 8, 6, 4 |
| incline press | 3x | 8, 6, 4 |
| military press | 3x | 8, 6, 4 |
| upright now | 3x | 8, 8, 8 |
| lying tricep ext. | 3x | 8, 8, 8 |
| tricep push down | 3x | 8, 8, 8 |
| ab crunches | 2x | 25, 25 |
| squat | 3x | 8, 6, 4 |
| leg ext. | 3x | 8, 8, 8 |
| hamsting curls | 3x | 10, 8, 6 |
| lunges | 3x | 8, 8, 8 |
| calf press | 3x | 10, 10, 10 |
| multi-hip (all directions) | 2x | 10, 10 |
| ab crunches | 2x | 15, 15 |
| obliques | 2x | 15, 15 |
| lat pull-down | 2x | 8, 8 |
| pull-ups | 2x | 10, 10 |
| seated row | 3x | 8, 6, 4 |
| one arm row | 3x | 8, 6, 4 |
| shrugs | 3x | 10, 8, 6 |
| bicep curls | 3x | 8, 8, 8 |
| wrist extension | 3x | 10, 10, 10 |
| wrist curls | 3x | 10, 10, 10 |
| back extension | 2x | 10, 10 |