Dumbbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Bench Press

4 Sets x 5 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Barbell Deadlift

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dip

2 Sets x 20 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Cable Bicep Curl

2 Sets x 20 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Plank

1 Set

Side Bridge

1 Set

Side Bridge

1 Set

Plank with one arm and one leg

1 Set

Plank with one arm and one leg

1 Set

Plank

1 Set

Side plank one leg

1 Set

Side plank one leg

1 Set

Superman plank

1 Set

Push-Up

1 Set x 30 Reps