Pull-Up

3 Sets x 8 Reps

Tripod Row

3 Sets x 8 Reps

Chest Supported Dumbbell High Row

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Rear Delt Raise

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Spider Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Running

1 Set

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Skull Crusher

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Chest Supported Dumbbell Kickback

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Running

1 Set

Dumbbell Romanian Deadlift

3 Sets x 8 Reps

Alternating Dumbbell Side Lunge

3 Sets x 8 Reps

Dumbbell Squat

3 Sets x 8 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Dumbbell Rotational Decline Sit-Up

3 Sets x 8 Reps

Running

1 Set