u/Ok-Artichoke2822

Two working sets per exercise, 4-7 reps taken to 0-1 RIR, 2x frequency

Incline Bench Smith
Bent over rows Smith
Chin ups/dips
Cable Lateral Raise
Unilateral Rope Tricep Pushdown
Preacher curl ez bar
Squat
RDL
leg extension
Leg Curl
Calf Press
Abductor/Adductor
Decline Ab Crunch