Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Dumbbell Seated Alternating Arnold Press

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Push-Up

5 Sets x 10 Reps

Dip

5 Sets x 10 Reps

Road Cycling

1 Set

Running

1 Set

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Dumbbell Wood Chop

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Plank

3 Sets

Dumbbell Wood Chop

3 Sets x 12 Reps

In & Outs

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Seated Crunchy Frog

1 Set x 25 Reps

Crossed Leg/Wide Leg Sit-Ups

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Hip Rock "N" Raise

1 Set x 25 Reps

Pulse-Ups (Heels to Heaven)

1 Set x 25 Reps

Oblique Crunch

1 Set x 25 Reps

Weight Plate Russian Twist

1 Set x 25 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Deadlift

5 Sets x 5 Reps

Smith Machine Single-Leg Calf Raise

4 Sets x 15 Reps

Barbell Front Squat

4 Sets x 8 Reps

Barbell Clean

4 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit

3 Sets x 10 Reps

Single-Leg Calf Raise

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Calf Press

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Single-Leg Squat

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Field Sports

1 Set

Road Cycling

1 Set

Running

1 Set

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Dumbbell Wood Chop

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Plank

3 Sets

Dumbbell Wood Chop

3 Sets x 12 Reps

In & Outs

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Seated Crunchy Frog

1 Set x 25 Reps

Crossed Leg/Wide Leg Sit-Ups

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Hip Rock "N" Raise

1 Set x 25 Reps

Pulse-Ups (Heels to Heaven)

1 Set x 25 Reps

Oblique Crunch

1 Set x 25 Reps

Weight Plate Russian Twist

1 Set x 25 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Pull-Up

1 Set x 25 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Chin-Up with Knee Raise

1 Set x 25 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Chin-Up (Close Grip)

1 Set x 25 Reps

Cable Rope Lat Pulldown

3 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Pull-Up (Hammer Grip)

1 Set x 25 Reps

Wrist Roller

4 Sets x 4 Reps

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

P90X Ab Ripper X

1 Set

Field Sports

1 Set