Delts, Traps, Tris:
Dumbbell Press- 3 sets- 12,10, 6-8
Front Dumbbell Raise- 2 sets- 12, 10
Seated Lateral Raise- 3 sets- 12, 10, 8
Leaning Cable Lateral Raise- 2 sets- 12, 10
Rear Delt Machine- 3 sets- 12, 10, 8
Barbell Shrugs- 3 sets- 10, 8, 6
Rotator Cuff Rotations- 2- 3 sets- 15, 12, 12
Lying Triceps Extension- 3 sets- 12, 10, 6-8
One Arm Overhead Extension- 2 sets- 12, 10
Rope Pushdowns- 2-3 sets- 12, 10, 8
 
Back, Abs:
Chin-ups- 3 sets- 12, 10, 6-8
Bent over barbell row- 3 sets- 12, 10, 6-8
Close Grip Lat Pulldown- 3 sets- 12, 10, 6-8
One arm cable seated row- 2 sets- 12, 10
Dumbbell Pullover- 2-3 sets- 12, 10, 6-8
Hyperextension and side bend superset- 2 sets- 15, 12-15
Hanging leg raises- 3 sets- 15, 12, 10
Ball Crunches- 3 sets- 25, 20, 15-20
 
Quads, Hamstrings, Calves:
Hammer strength squat- 3 sets- 12, 10, 6-8
Hammer strength leg press- 3 sets- 12, 10, 6-8
Hammer strength leg extension- 2 sets- 12, 10
Stiff leg deadlift- 3 sets- 12, 10, 6-8
Leg curl- 3 sets- 12, 10, 6-8
Seated calf raise- 3 sets- 15, 12, 8-10
Calf raise on leg press- 3 sets- 15, 12, 8-10
Standing one leg dumbbell- 2 sets- 15, 12
 
Chest, Biceps, and Forearms:
Incline barbell press- 3 sets- 12, 10, 6-8
Flat dumbbell press- 3 sets- 12, 10, 6-8
Incline dumbbell fly- 2 sets- 12, 10
Cable fly- 2 sets- 12, 10
Dips- 2 sets- 15, 10-12
Seated dumbbell curl- 3 sets- 12, 10, 6-8
Standing concentration curl- 3 sets- 12, 10, 6-8
Cable curl- 2 sets- 12, 10
Reverse curl- 2 sets- 12, 10
Wrist Curl- 2 sets- 12, 10