Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Muscle up dips

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl

2 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Side Raises

3 Sets x 8 Reps

hand stand pushups

3 Sets x 8 Reps

Dumbbell lying front rise

3 Sets x 8 Reps

Dumbbell shrug

3 Sets x 8 Reps

3 miles trail run

1 Set

Full body stretching

1 Set

Leg Raise

1 Set x 20 Reps

Crunch

1 Set x 20 Reps

hanging pike

1 Set x 20 Reps

Leg Raise To Hip Lift

1 Set x 20 Reps

Bench Oblique Crunch

1 Set x 20 Reps

Chin-Up (Mixed Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Good Morning

2 Sets x 8 Reps

Lying Triceps Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Weighted Tricep Dip

4 Sets x 8 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Clean Deadlift

3 Sets x 8 Reps

Barbell Front Squat

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Single-Leg Calf Raise

3 Sets x 8 Reps