Flat Bench: 3 sets of 5

Incline Bench: 3 sets of 5

Decline Bench: 3 sets of 5

Hammer-Strength Iso-Lateral Press: 3 sets of 8-10

Dumbell Incline Bench: 3 sets of 5-8

Dumbell Flat Bench: 3 sets of 5-8

Dumbell Rows: 3 sets of 10 (w/ each arm)

Upright Rows: 3 sets of 10

Shrugs: 3 warm-up sets followed by 1 set of 5 heavy, 1 set of 5 heavier, 1 set of 5 heaviest

Leg Curls: 3 sets of 8-10

Leg Extensions: 3 sets of 10