Weighted Pull-Up

3 Sets x 7 Reps

Chin-Up (Close Grip)

2 Sets x 7 Reps

Dumbbell One-Arm Row

4 Sets x 7 Reps

Barbell Wide Grip Upright Row

3 Sets x 7 Reps

Dumbbell Two Arm Rear Dealt RaiseRow in Hyperextensions Bench

2 Sets x 7 Reps

Barbell Deep Squat

4 Sets x 15,10,7,5 Reps

Barbell Snatch Deadlift

4 Sets x 15,10,7,5 Reps

Air Bike

3 Sets x 30 Reps

Smith Machine Calf Raise

2 Sets x 10 Reps

Machine Seated Calf Raise

2 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 7 Reps

Barbell Military Press

3 Sets x 7 Reps

Dip

3 Sets x 7 Reps

Dumbbell Bench Press

3 Sets x 7 Reps

Dumbbell Seated Shoulder Press

2 Sets x 7 Reps

Jump Rope

3 Sets

Air Bike

5 Sets x 30 Reps

BoxJump

5 Sets x 10 Reps

Interval Cardio

3 Sets