Push-Up

1 Set x 20 Reps

Pull-Up

1 Set x 10 Reps

Push-Up (Close Hand)

1 Set x 20 Reps

Chin-Up with Knee Raise

1 Set x 10 Reps

Push-Up (Wide Hand)

1 Set x 20 Reps

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Bent-Over Row

2 Sets x 8 Reps

Dumbbell Fly

2 Sets x 8 Reps

Dumbbell One-Arm Row

2 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Stationary Bike

1 Set

Dumbbell Seated Alternating Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Seated Bicep Curl

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Rotational Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Stationary Bike

1 Set

Bodyweight Lunge

3 Sets x 8 Reps

Prisoner Squat

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Dumbbell Single-Leg Calf Raise

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Elliptical Training

1 Set