Machine Leg Press

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Barbell Rack Pull

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Straight-arm Lat Pulldown

4 Sets x 10 Reps

Cable One-Arm Seated Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Cable Incline Fly

4 Sets x 10 Reps

Alternating Cable Crossover

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Seated Shrug

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Incline Spider Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

Kettle-bell V-sit Twist

4 Sets x 20 Reps

Exercise Ball Lying Leg Raise

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Cable Incline Fly

4 Sets x 10 Reps

Standing One-arm Cable Fly

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Cable Rope Deltoid Row

4 Sets x 10 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 10 Reps

Cable One-Arm Lateral Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Step-Up

4 Sets x 10 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Hip Extension (Standing)

4 Sets x 10 Reps

Barbell Kneeling Squat

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dual Cable Triceps Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated Hammer Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Barbell Reverse Curl

4 Sets x 10 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Stability Ball Hundreds

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Weighted Side Bend

4 Sets x 10 Reps

Plank

4 Sets

Smith Machine Bench Press

5 Sets x 5 Reps

Smith Machine Decline Bench Press

5 Sets x 5 Reps

Smith Machine Incline Bench Press

5 Sets x 5 Reps

Dumbbell Bench Press

5 Sets x 5 Reps

Machine Incline Chest Press

5 Sets x 5 Reps

Leverage Chest Press

5 Sets x 5 Reps

Svend Press

2 Sets x 15 Reps