SEATED MACHINE CHEST PRESS:
3 X 15

SEATED ARNOLD PRESS:
3 X 12

PUSH UPS:
(REGULAR OR INCLINE)
3 X 15

REVERSE STATIONARY LUNGES:
3 X 12 (EACH SIDE)

D.B. (OR BARBELL) SQUATS:
3 X 15

SEMI STIFF LEG DEADLIFTS (CABLE) / STANDING D.B. CALF RAISE:
3 X 10 (3 CT DOWN) X 25 (CALF RAISE)

BENT CABLE ROWS:
(SAME BAR. ROW WEIGHT TOWARD TOP OF STOMACH WHILE BENT OVER WITH BACK ARCHED)
3 X 15

REVERSE BICEP CURLS:
(PALM DOWN GRIP WHILE DOING CURLS):
3 X 10-15 (LOWER SLOWLY)

ALTERNATING SIT-UPS:
(TWIST TORSO AT TOP OF MOTION)
3 X 10 EACH SIDE

SINGLE ARM OVERHEAD D.B. TRICEP EXTENSION:
3 X 10-15 (EACH SIDE)

S.B. TWISTS:
3 X 10 (EACH SIDE)