Push-Up

3 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 7 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

Machine Fly

4 Sets x 7 Reps

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell One-Arm Incline Chest Press

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell One-Arm Bench Press

4 Sets x 7 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell High Curl

4 Sets x 10 Reps

Barbell Overhead Squat

4 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Stability Ball Crunch

4 Sets x 20 Reps

Reverse Crunch

4 Sets x 20 Reps

Hundreds

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Alternating Heel Touch

4 Sets x 20 Reps

Elliptical Training

5 Sets

Leverage Machine Iso Row

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell Incline Bench Row

4 Sets x 7 Reps

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Dumbbell Bent-Over Row

4 Sets x 7 Reps

Cable External Rotation

4 Sets x 7 Reps

Dual Cable Triceps Extension

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Cable Deltoid Raise

4 Sets x 7 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 7 Reps

Dumbbell Shoulder Shrug

1 Set

Machine Calf Press

5 Sets x 12 Reps

Hack Calf Raise

5 Sets x 12 Reps

Dumbbell Seated Calf Raise

5 Sets x 12 Reps

Stability Ball Crunch

5 Sets x 12 Reps

Parallel Bar Hip Raise

5 Sets x 12 Reps

Alternating Heel Touch

5 Sets x 12 Reps

Parallel Bar Hip Flexion

5 Sets x 12 Reps

Parallel Bar Leg Raise

5 Sets x 12 Reps

Reverse Crunch

5 Sets x 12 Reps

Elliptical Training

5 Sets

Barbell Bench Press

10 Sets x 18 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell One-Arm Incline Curl

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

Barbell Spider Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 10 Reps

EZ Bar Close Grip Curl

4 Sets x 7 Reps

Smith Machine Bench Press (Close Grip)

4 Sets x 7 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Cable Standing Curl

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Dumbbell Incline Alternating Hammer Curl

5 Sets x 12 Reps