Barbell Bench Press

5 Sets x 15,10,8,6,4 Reps

Barbell Incline Bench Press

3 Sets x 10,8,6 Reps

Dumbbell Fly

3 Sets x 10,8,6 Reps

Dumbbell Pullover

3 Sets x 12,10,8 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Tricep Press

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Tricep Kickback

2 Sets x 12,10 Reps

Weighted Tricep Dip

3 Sets x 12,10,8 Reps

Push-Up

2 Sets x 15 Reps

Barbell Squat

5 Sets x 15,12,10,8,6 Reps

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Seated Leg Curl

4 Sets x 12,10,8,6 Reps

Smith Machine Single-Leg Calf Raise

4 Sets x 20,18,15,12 Reps

Standing Back Kick

3 Sets x 12,10,8 Reps

Barbell Military Press

4 Sets x 15,12,10,8 Reps

Dumbbell Lateral Raise

3 Sets x 12,10,8 Reps

Dumbbell Front Raise

3 Sets x 12,10,8 Reps

Dumbbell Bent-Over Raise

3 Sets x 12,10,8 Reps

Barbell Shrug

3 Sets x 15,12,10 Reps

Seated Leg Tuck

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Parallel Bar Leg Raise

3 Sets x 12 Reps

Plank

3 Sets

Back Hyperextension

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 10,8,6 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12,10,8 Reps

Cable V Bar Pulldown

3 Sets x 10,8,6 Reps

Cable Seated Row

3 Sets x 10,8,6 Reps

Barbell Curl

3 Sets x 10,8,6 Reps

EZ Bar Curl

3 Sets x 10,8,6 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12,10,8 Reps

Cable Bicep Curl

3 Sets x 12,10,8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dynamic Back Stretch

1 Set x 1 Rep

Back Stretch

1 Set x 1 Rep

Seated Rotation

1 Set x 1 Rep

Dynamic Chest Stretch

1 Set x 1 Rep

Shoulder Stretch

1 Set x 1 Rep

Bicep Stretch

1 Set x 1 Rep

Tricep Stretch

1 Set x 1 Rep

Wrist Circles

1 Set x 1 Rep