Dumbbell Bench Press

4 Sets x 7 Reps

DB flat bench 4X12,10,8,6

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

bench dips 3 x failure

3 Sets x 8 Reps

pec dec 3 sets failure

3 Sets x 8 Reps

push up 5X10

3 Sets x 8 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

DB row 4x10

4 Sets x 10 Reps

DB pullover 4x10

4 Sets x 10 Reps

Running

1 Set

standing pull down 3x10

3 Sets x 10 Reps

50 push up under 6 set

3 Sets x 8 Reps

leg extention 4x failure

1 Set x 1 Rep

leg curl 4x failures

1 Set x 1 Rep

Running

1 Set

glute bride 3x15

3 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Dumbbell Squat

4 Sets x 15 Reps

seated db shoulder press 4x12,10,8,6

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

rear delt machine 4x15

4 Sets x 15 Reps

tricep db overhead 4x12

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

bicep curl 4 x 10

4 Sets x 10 Reps

hammer 4xfailure

1 Set x 1 Rep

Running

1 Set