Barbell Bench Press

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 15 Reps

Tabata Cardio Any

1 Set

Barbell Squat

4 Sets x 15 Reps

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Tabata Cardio Any

1 Set

Barbell Shoulder Press

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

Tabata Cardio Any

1 Set

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Incline Bench Prone Shrug

4 Sets x 15 Reps

Tabata Cardio Any

1 Set

Machine Seated Calf Raise

4 Sets x 15 Reps

Dumbbell Reverse Wrist Curl

4 Sets x 15 Reps

Tabata Cardio Any

1 Set

Bodyweight Calf Raise

4 Sets x 15 Reps

Cable External Rotation

4 Sets x 15 Reps

Lying Cable Rear Delt Raise

4 Sets x 6 Reps

Cable Incline Fly

4 Sets x 6 Reps

Tabata Cardio Any

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Dumbbell Tricep Extension

4 Sets x 6 Reps

Tabata Cardio Any

1 Set

Barbell Hack Squat

4 Sets x 6 Reps

Barbell Ab Rollout

4 Sets x 6 Reps

Tabata Cardio Any

1 Set

Barbell Shrug

4 Sets x 6 Reps

str8 arm pushdown

4 Sets x 6 Reps

Tabata Cardio Any

1 Set

Cable Behind the Back Curls

4 Sets x 6 Reps

Cable Internal Rotation

4 Sets x 6 Reps

Tabata Cardio Any

1 Set

Machine Calf Raise

4 Sets x 6 Reps

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Tabata Cardio Any

1 Set

Standing Pulldown

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Tabata Cardio Any

1 Set

Dumbbell Tricep Kickback

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Tabata Cardio Any

1 Set

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Tabata Cardio Any

1 Set

Barbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Reverse Crunch

4 Sets x 10 Reps

Tabata Cardio Any

1 Set

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 30 Reps

Seated Barbell Curls

4 Sets x 30 Reps

Tabata Cardio Any

1 Set

Barbell Deadlift

4 Sets x 30 Reps

Dumbbell Alternating Press

4 Sets x 30 Reps

Tabata Cardio Any

1 Set

Machine Lat Pulldown (Reverse Grip)

4 Sets x 30 Reps

Cable Shoulder Extension

4 Sets x 30 Reps

Tabata Cardio Any

1 Set

Smith Machine Behind Back Shrugs

4 Sets x 30 Reps

Smith Machine Single-Leg Calf Raise

4 Sets x 30 Reps

Tabata Cardio Any

1 Set

Y Raise

4 Sets x 30 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 30 Reps

Tabata Cardio Any

1 Set

Dip

4 Sets x 20 Reps

straight arm dip

4 Sets x 20 Reps

Tabata Cardio Any

1 Set

Smith Machine One-Arm Row

4 Sets x 20 Reps

Smith Machine Calf Raises

4 Sets x 20 Reps

Tabata Cardio Any

1 Set

Smith Machine Upright Row

4 Sets x 20 Reps

Smith Machine Hip Thrusts

4 Sets x 20 Reps

Tabata Cardio Any

1 Set

Cable Dual Overhead Curl

4 Sets x 20 Reps

Cable Cross-Over

4 Sets x 20 Reps

Tabata Cardio Any

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 20 Reps

Bodyweight Step-Up

4 Sets x 20 Reps

Tabata Cardio Any

1 Set

Barbell Wrist Curl (Posterior)

4 Sets x 20 Reps

Back Hyperextension

4 Sets x 20 Reps