1. Trap-bar deadlift

  2. Leg press

  3. Calf raise

  4. Bent-over row

  5. Lat pulldown

  6. Bench press

  7. Incline dumbbell press

  8. Shoulder press

  9. Dumbbell shoulder shrug

  10. Triceps extension (optional)

  11. Biceps curl (optional)

  12. Incline board sit-up