Chin-Up with Knee Raise

5 Sets x 5 Reps

Pull-Up

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

T Bar Row

5 Sets x 5 Reps

Cable V Bar Pulldown

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable Seated Row

5 Sets x 5 Reps

Dumbbell Rear Delt Row

5 Sets x 5 Reps

Dumbbell One-Arm Row

5 Sets x 5 Reps

Machine Ab Crunch

5 Sets x 10 Reps

Parallel Bar Leg Raise

5 Sets x 10 Reps

Hanging Knee Raise (Rotational)

5 Sets x 10 Reps

Treadmill Running

1 Set

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Smith Machine Shoulder Press

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Barbell Front Raise

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Front Raise

5 Sets x 5 Reps

Barbell Upright Row

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Machine Ab Crunch

5 Sets x 10 Reps

Parallel Bar Leg Raise

5 Sets x 10 Reps

Hanging Knee Raise (Rotational)

5 Sets x 10 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Bench Press

5 Sets x 5 Reps

Dumbbell Decline Press

5 Sets x 5 Reps

Dumbbell Decline Fly

5 Sets x 5 Reps

Cable Cross-Over

5 Sets x 5 Reps

Cable Lower Chest Raise

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Dip

5 Sets x 10 Reps

Machine Ab Crunch

5 Sets x 10 Reps

Parallel Bar Leg Raise

5 Sets x 10 Reps

Hanging Knee Raise (Rotational)

5 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Deep Squat

5 Sets x 5 Reps

Machine Leg Press

5 Sets x 5 Reps

Machine Leg Extension

5 Sets x 5 Reps

Machine Seated Leg Curl

5 Sets x 5 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 5 Reps

Barbell Curl

5 Sets x 5 Reps

Machine Seated Calf Raise

5 Sets x 5 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 5 Reps

Machine Calf Raise

5 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Incline Hammer Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 5 Reps

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

Cable High Pulley Tricep Extension

5 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 5 Reps