Shoulder Rotation

1 Set x 1 Rep

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Inner Chest Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Tricep Stretch

1 Set x 1 Rep

Chest and Shoulder Stretch

1 Set x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

T Bar Row

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell Pullover

4 Sets x 20 Reps

Machine Reverse Fly

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 8 Reps

Bicep Stretch

2 Sets x 8 Reps

Upper Back Stretch

2 Sets x 8 Reps

Stationary Bike

2 Sets

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Bulgarian Split Squat

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Cable Wood Chop

4 Sets x 12 Reps

Quadricep Stretch

2 Sets x 20 Reps

Hip Flexor Stretch

2 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Machine Inner Chest Press

4 Sets x 8 Reps

Machine Fly

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Bench Dip

4 Sets x 15,20,25,25 Reps

Dynamic Chest Stretch

2 Sets x 8 Reps

Tricep Stretch

2 Sets x 1,15 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell Rear Delt Row

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 25 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 12,10,10,10 Reps

Bicep Stretch

2 Sets x 8 Reps

Upper Back Stretch

2 Sets x 8 Reps

Stationary Bike

2 Sets

Barbell Romanian Deadlift

4 Sets x 25 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Walking Lunge

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 15 Reps

Bench Weighted Decline Crunch

4 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 8 Reps

Cable Rotational Crunch (Kneeling)

4 Sets x 8 Reps

Hip Flexor Stretch

2 Sets x 8 Reps

Child's Pose

2 Sets