Glute Kickback
3 sets of 12-15 reps
Barbell Hip Thrusts
3 sets of 10-12 reps
Leg Press
2 sets of 12-15 reps
Rope Hammer Curls
4 sets of 8-12 reps
Dumbbell Concentration Curls
4 sets of 12-15 reps
Seated Biceps Curl
3 sets of 15-20 reps
Single Arm Overhead Triceps Extension
3 sets of 8-12 reps
Cable Pushdowns With Rope Attachment
4 sets of 30, 15, 15, 15
Single Arm Triceps Kickback
3 sets of 15-20 reps