Barbell Curl

1 Set x 6 Reps

Barbell Shoulder Press

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 6 Reps

Barbell Squat

1 Set x 6 Reps

Sit-Up

1 Set x 6 Reps

Smith Machine Toe Raise

1 Set x 10 Reps

Barbell Clean and Jerk

1 Set x 6 Reps

Barbell Shrug

1 Set x 6 Reps

Dumbbell Lateral Raise

1 Set x 6 Reps

Dumbbell One-Arm Front Raise

1 Set x 6 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 6 Reps

Dumbbell Fly

1 Set x 6 Reps

Barbell Push Press Behind the Neck

1 Set x 6 Reps

Barbell Reverse Curl

1 Set x 6 Reps

Barbell Upright Row

1 Set x 6 Reps

Barbell Side Bend

1 Set x 6 Reps

Deep-knee bends on toes

1 Set x 6 Reps

Barbell Reverse Curl

1 Set x 6 Reps

Barbell Front Raise

1 Set x 6 Reps

Barbell Deadlift

1 Set x 6 Reps

Dumbbell Seated Alternating Shoulder Press

1 Set x 6 Reps

Pullover with dumbbell

1 Set x 6 Reps

Bent over lateral with dumbbell

1 Set x 6 Reps

Leg Raise

1 Set x 6 Reps

Barbell Alternating Press

1 Set x 6 Reps

Barbell Tricep Extension

1 Set x 6 Reps

Barbell Good Morning

1 Set x 6 Reps

Barbell Hack Squat

1 Set x 6 Reps

Barbell Bench Press

1 Set x 6 Reps

Bent over twists with bar only

1 Set x 20 Reps

Dumbbell Alternating Bicep Curl

1 Set x 6 Reps

Lateral circles

1 Set x 6 Reps

Dumbbell One-Arm Row

1 Set x 6 Reps

Pull-up to waist

1 Set x 6 Reps

Dumbbell Concentration Curl

1 Set x 6 Reps