Barbell Power Clean and Press

5 Sets x 5 Reps

Dumbbell Two Arm Rear Dealt RaiseRow in Hyperextensions Bench

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Barbell Spider Curl

3 Sets x 10 Reps

EZ Bar Decline Tricep Extension

3 Sets x 10 Reps

Air Bike

3 Sets x 20 Reps

Barbell Deep Squat

5 Sets x 20,15,10,7,5 Reps

Barbell Snatch Deadlift

5 Sets x 20,15,10,7,5 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Parallel Bar Hip Raise

3 Sets x 10 Reps

Smith Machine Calf Raise

2 Sets x 15 Reps

Machine Seated Calf Raise

2 Sets x 15 Reps

Weighted Pull-Up

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 10 Reps

Cable Cross-Over

2 Sets x 10 Reps

Jump Rope

3 Sets

Air Bike

5 Sets x 30 Reps

BoxJump

5 Sets x 10 Reps

Interval Cardio

3 Sets

Swimming

3 Sets