Chest fly machine

Group: Chest

12-15 repetitions

2 sets

Cable rope pushdown

Group: Triceps

8-12 repetitions

2 sets

Cable Bayesian curl

Group: Biceps

10-12 repetitions

2 sets

Hand plank

Group: Abdominals and psoas

20-60 seconds

3 sets

Machine 45 degree back extension

Group: Lower back

12-15 repetitions

3 sets

Dumbbell seated overhead press

Group: Deltoids and triceps

8-12 repetitions

2 sets

Hand side plank

Group: External oblique and Serratus anterior

20-60 seconds

2 sets

Cable 30 degree shug

Group: Traps

10-12 repetitions

2 sets

Cable bent over bar pullover

Group: Lats

12-15 repetitions

3 sets

Kettlebell incline shrug

Group: Traps

15-20 repetitions

3 sets

Cable rope face pulls

Group: Deltoids

8-12 repetitions

4 sets