Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Machine Tricep Extension

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Barbell Preacher Curl (Overhand)

4 Sets x 8 Reps

Tricep Stretch

3 Sets x 8 Reps

Tricep Side Stretch

3 Sets x 8 Reps

Stability Ball Tricep Stretch

3 Sets x 8 Reps

Bicep Stretch

3 Sets x 8 Reps

Machine Leg Press (Wide Stance)

5 Sets x 8 Reps

Barbell Deep Squat

4 Sets x 8 Reps

Dumbbell Walking Lunge

4 Sets x 8 Reps

Rotary Calves

5 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Standing Leg Curl

5 Sets x 10 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Barbell Seated Press

4 Sets x 8 Reps

Stretch

3 Sets

Pull-Up

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Back Hyperextension

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Standing Rope Pulls

4 Sets x 8 Reps

Standing Cable Side Pull Down

4 Sets x 8 Reps

Stretch

3 Sets

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Chest Stretch

3 Sets x 8 Reps

Chest and Shoulder Stretch

3 Sets x 8 Reps

Dynamic Chest Stretch

3 Sets x 8 Reps

Back Bend

3 Sets x 8 Reps

Stability Ball Chest Stretch

3 Sets x 8 Reps

Assisted Chest Stretch

3 Sets x 8 Reps

Sit-Up

3 Sets x 50 Reps

Air Bike

3 Sets x 50 Reps

Oblique Crunch

2 Sets x 50 Reps

Leg Raise

1 Set x 50 Reps

Jackknife Sit-Up

2 Sets x 25 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Running

1 Set