Upper (3 to 4 sets of 10 - 12)
Bench Press
Dumbell Incline Bench Press
Wide Grip Lat Pulldown
Low Cable Row
Military Press
Shrugs
Preacher Curls
Hammer Curls
Close Grip Bench Press
Tricep Pushdowns

Lower (3 or 4 sets of 10 - 12)
Squats
Leg Extensions
Leg Curls
Sitting Calf Raises
Standing Calf Raises
Weighted Cable Crunches
Decline Crunches
Weight Plate Twists