Push-Up

3 Sets x 12 Reps

Dip

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Triceps dip

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Pull-Up

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Machine Seated Row

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Incline Treadmill Walk

1 Set

Dead Bug

3 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps

Cable Wood Chop

3 Sets x 12 Reps

Barbell Romanian Deadlift

3 Sets x 12 Reps

Barbell Squat

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Face pull shoulder (Home)

3 Sets x 12 Reps

kneeling cable shoulder press

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 12 Reps

Cable Shrug

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Plank

3 Sets

Swimming

1 Set

Swimming

1 Set