Pull-Up

3 Sets x 11,8,8 Reps

Dumbbell One-Arm Row

3 Sets x 12,10,9 Reps

Dumbbell Prone Incline Shrug

3 Sets x 12,9,8 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

2 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12,12,10 Reps

Barbell Shoulder Press

3 Sets x 12,10,8 Reps

Dumbbell Incline Fly

2 Sets x 12,10 Reps

Dumbbell Lateral Raise

2 Sets x 18,12 Reps

Tricep Extension Tricep bar

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 10,8 Reps

Barbell Front Squat

3 Sets x 12,12,10 Reps

Barbell Standing Calf Raise

2 Sets x 12 Reps

Tibialis Raises

2 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12,10,8 Reps

Barbell Hip Thrust

2 Sets x 10,8 Reps

Hanging Leg Raise

2 Sets x 12,10 Reps

Bulgarian Split Squat Kettle bell Single

2 Sets x 12,8 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10,8,8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Treadmil Warmup

1 Set

Treadmill Running

2 Sets

5k treadmill

1 Set

Treadmill Cooldown

1 Set

Walking

1 Set

Dumbbell Alternating Bicep Curl

1 Set x 20 Reps

Reverse Crunch

1 Set x 20 Reps

Yoga

1 Set