Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Shoulder Abduction

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

EZ Bar Tricep Extension

3 Sets x 8 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 8 Reps

Dragon Flag

3 Sets x 8 Reps

Weighted Pull-Up

4 Sets x 6 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Hack Squat (Reverse Position)

12 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Dragon Flag

3 Sets x 4 Reps

Weighted Crunch

3 Sets x 8 Reps

Parallel Bar Leg Raise

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dip

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Squat

7 Sets x 7 Reps

Barbell Deadlift

7 Sets x 7 Reps

Machine Seated Calf Raise

7 Sets x 7 Reps

Dragon Flag

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 12 Reps

Crunch

3 Sets x 20 Reps