Barbell Bench Press

4 Sets x 8 Reps

Leverage Incline Chest Press

3 Sets x 12 Reps

Barbell Military Press

4 Sets x 8 Reps

Leverage Shoulder Press

3 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Leverage Machine High Row

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Plank

3 Sets

Barbell Deep Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Plank

3 Sets

Machine Ab Crunch

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Dragon Flag

4 Sets x 12 Reps

Plank

4 Sets

Elliptical Training

1 Set

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Shoulder Press (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Front Squat

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Bench Press

5 Sets x 8,6,4,2,2 Reps

Barbell Shoulder Press

5 Sets x 8,6,4,2,2 Reps

Barbell Bent-Over Row

5 Sets x 8,6,4,2,2 Reps

Barbell Deep Squat

5 Sets x 8,6,4,2,2 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Elliptical Training

1 Set