Dumbbell Fly

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 4,4,4,12 Reps

Cable Lower Chest Raise

3 Sets x 6 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Hammer Shoulder Press

4 Sets x 6 Reps

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

6 Sets x 20 Reps

Cable Bicep Curl

3 Sets x 21 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 6 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Standing dumbell curl

3 Sets x 6 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Plank

3 Sets

Decline Crunch

3 Sets x 12 Reps

Jackknife Sit-Up

3 Sets x 12 Reps

Barbell Curl

3 Sets x 21 Reps

Dumbbell Concentration Curl

3 Sets x 8,10,10 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 6 Reps

Preacher curl ambi-hammer grab

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 6 Reps

Barbell Squat

3 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Kettlebell One-Arm Swing

4 Sets x 10 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 8,10,10,6 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 6,8,8,8 Reps

Dumbbell Incline Curl

3 Sets x 6,6,25 Reps

Three Bench Dip

3 Sets x 12 Reps

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 8,6,4 Reps

Push-Up (Wide Hand)

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 50 Reps

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Weighted plate push

4 Sets x 6 Reps

Kettlebell Push-Up

3 Sets x 10 Reps

Smith Machine Bench Press

4 Sets x 50,6,6,6 Reps