Push-Up

5 Sets x 5 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Band Cross-Over

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 15 Reps

Side Plank

3 Sets x 15 Reps

Cross Body Crunch

3 Sets x 15 Reps

Alternating Heel Touch

3 Sets x 15 Reps

Pull-Up

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Hanging Knee Raise

3 Sets x 15 Reps

Bent Knee Hip Raise

3 Sets x 15 Reps

Decline Reverse Crunch

3 Sets x 15 Reps

Reverse Crunch

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Cable Shrug

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 10 Reps

Decline Crunch

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Plank

3 Sets

Hundreds

3 Sets x 15 Reps

Walking

3 Sets

Elliptical Training

3 Sets

Road Cycling

3 Sets

Indoor Cycling

3 Sets