BACK CHEST AND SHOULDERS

 Barbell Deadlift  Warm up push ups

 Bent Over Row  Barbell Chest press
 Pull Up  Dumbbell Chest press
o Wide grip  Inclined dumbbell chest press
o Chin Ups  Dumbbell Shoulder Press
o Band-assisted pull-ups  Dumbbell pullover
 T Bar Row  Barbell shoulder raises/upright row
 Seated Row  Shoulder shrugs
 Single Arm Smith Machine Row  Lateral shoulder raises (Cable or dumbbell)
 Lat Pull Down  Turkish Get Ups
 Single Arm Dumbbell Row  Face Pull
 Dumbbell Pull Over  Pike pushups
 Chest Supported Row  T Bar shoulder press/landmine
 Flys  Chest dips
 Back flys (on the bench)  Pec Fly
 Good Mornings  Low to High Cable Fly
 Hyperextensions (lumbar) 

LEGS ARMS
 Warm up 5 minutes continuous skipping  Cross Punches
 Squats  Skull crushers
o with kettle bell, wide stance, sumo  Triceps pullover
squat  Sitting triceps kickbacks
o Back squats  Cable Rope pushdowns
o Split squats (with the bench)  Cable Rope overhead triceps extensions
 Lunges  EZ bar Preacher Curl
o Smith machine lunges  Hammer Curl
o Step back Reverse lunges with  Cable Curl
dumbbell  TRX Suspension Curl
 Romanian Deadlifts  Triceps Dips with bench
 Hip thrusts
 Powerband adductors FOREARMS
 Calf raises  Wrist curl
 Hamstring curls  Farmers walk
 Glute Bridges  Plate Pinch
 Leg press
 Seated leg extensions
 Goblet squats
 Adductors
CORE
 Plank
 Mountain climbers
 3/4 sit-ups 30 seconds
 3/4 side twist
 Ankle biters
 Rocky sit ups
 Cocoons
 Side plank right side
 Side plank left side
 Bottoms up
 Elbows to knee right side
 Elbows to knee left side
 Grounded Russian twist
 Leg Raises
 Abs rollout (with the wheel/or bar)
 Hanging knee raises
 Medicine ball crunch
 Benched leg raises