Barbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Weighted Side Bend

4 Sets x 15 Reps

Toe Touches

4 Sets x 30 Reps

Hanging Knee Raise

3 Sets x 24 Reps

Treadmill Running

1 Set

Dumbbell Seated Alternating Shoulder Press

4 Sets x 8,12,12,12 Reps

Dumbbell Seated Arnold Press

4 Sets x 8,12,12,12 Reps

Dumbbell Seated Dublin Press

4 Sets x 8,12,12,12 Reps

Barbell Upright Row

4 Sets x 8,12,12,12 Reps

Dumbbell Bent-Over Raise

4 Sets x 8,12,12,12 Reps

Dumbbell Lateral Raise

4 Sets x 8,12,12,12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Barbell Overhead Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Barbell Front Squat

3 Sets x 8 Reps

Treadmill Running

1 Set

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Barbell Overhead Tricep Extension

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 8 Reps

Weighted Side Bend

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps