Progress

Barbell bench press

Incline dumbbell press

Weighted dips

Cable fly

Back squat

Romanian deadlift

Leg press

Lying leg curl

Standing calf raise

Close-grip bench press

Barbell curl

Overhead cable triceps extension

Incline dumbbell curl

Superset: rope pushdown + hammer curl

Hanging leg raise

Cable crunch

Pallof press

Plank

Back extension

Bent-over barbell row

Chest-supported T-bar row

Single-arm dumbbell row

Straight-arm pulldown

Face pull

Seated dumbbell shoulder press

Incline machine press

Lateral raise

Pec deck

Rear delt fly

EZ-bar curl

Skull crushers

Cable curl

Bench dips

Ab wheel rollout

Russian twist

Pull-ups

Lat pulldown

Wide-grip seated cable row

Dumbbell pullover

Barbell shrugs