Machine Leg Curl (Prone)

5 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Barbell Squat

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Lunge

4 Sets x 10 Reps

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 15 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 6 Reps

Barbell Pullover

4 Sets x 10 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 30 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 100 Reps

Machine Seated Calf Raise

4 Sets x 100 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Smith Machine Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Seated One-Arm Lateral Raise

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Smith Machine Shrug

4 Sets x 15 Reps

Stability Ball Trunk Rotation

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl

4 Sets x 12 Reps

Barbell Curl

5 Sets x 15 Reps

Plank

3 Sets

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Air Bike

3 Sets x 8 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

Dip

4 Sets x 100 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 100 Reps

Dumbbell One-Arm Pullover (Stability Ball)

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Bent-Over Row

4 Sets x 15 Reps