Push	bench press    Warmup
shoulders	Incline Barbell
	Dumbell Bench Press
	Tricept Pushdown
	
Pull/Calves	Barbell Deadlift  Warmup
shoulders	One-Arm Dumbell Row
	Lat Pull  (Wide Grip)
	Leg Press Calf Raise
	
Upper Body & Core 	Seated Dumbell Press Warm Up
	Dumbell Side Lateral Raise
side	Dumbbell Rear Lateral Raise-Seated
	Cable Crunch
	
Legs	Barbell Squat Warmup
	Leg Press
	Lying Leg Curl
	Seated Calf Raisae
	
Upper Body & Core	Close -Grip Bench Press Warmup
	Barbell Curl (curl bar)
	Seated Triceps Press (curl bar)
	Dumbbell Hammer Curl
	Captains Chair Leg Raise