Barbell Military Press

5 Sets x 15 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Barbell Upright Row

5 Sets x 15 Reps

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Barbell Shrug

5 Sets x 15 Reps

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Machine Reverse Fly

5 Sets x 15 Reps

Leverage Shoulder Press

5 Sets x 15 Reps

Cable External Rotation

5 Sets x 15 Reps

Cable Internal Rotation

5 Sets x 15 Reps

Barbell Squat

5 Sets x 15 Reps

Machine Leg Press

5 Sets x 15 Reps

Machine Leg Extension

5 Sets x 15 Reps

Machine Hip Adduction

5 Sets x 15 Reps

Machine Seated Leg Curl

5 Sets x 15 Reps

Machine Hip Abduction

5 Sets x 15 Reps

Dumbbell Calf Raise

5 Sets x 15 Reps

Smith Machine Reverse Calf Raise

5 Sets x 15 Reps

Barbell Bench Press

5 Sets x 15 Reps

Barbell Incline Bench Press

5 Sets x 15 Reps

Barbell Decline Bench Press

5 Sets x 15 Reps

Dumbbell Incline Fly

5 Sets x 15 Reps

Dumbbell Decline Fly

5 Sets x 15 Reps

Machine Fly

5 Sets x 15 Reps

Leverage Incline Chest Press

5 Sets x 15 Reps

Cable Straight Arm Crossover

5 Sets x 15 Reps

Plate presses

5 Sets x 15 Reps

Dumbbell Bench Press

5 Sets x 15 Reps

Cable Decline Press

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Push-Up

5 Sets x 15 Reps

Barbell Pullover and Press

5 Sets x 15 Reps

Barbell Deadlift

5 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 15 Reps

Leverage Machine Iso Row

5 Sets x 15 Reps

Leverage Machine High Row

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Seated Row

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

T Bar Row

5 Sets x 15 Reps

Cable One-Arm Row

5 Sets x 15 Reps

Machine Back Extension

5 Sets x 15 Reps

Barbell Curl

5 Sets x 15 Reps

Smith Machine Bicep Curl

5 Sets x 15 Reps

Barbell Preacher Curl

5 Sets x 15 Reps

EZ Bar Curl

5 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 15 Reps

Barbell Spider Curl

5 Sets x 15 Reps

Cable Reverse Curl

5 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down)

5 Sets x 15 Reps

Dumbbell Incline Curl

5 Sets x 12 Reps

Cable One-Arm High Curl

5 Sets x 15 Reps

Cable One-Arm Preacher Curl

5 Sets x 15 Reps

Cable Rope Preacher Curl (Hammer)

5 Sets x 15 Reps

wide grip cable curls

5 Sets x 15 Reps

seated cable row curls

5 Sets x 15 Reps

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 15 Reps

Barbell Bench Press (Close Grip)

5 Sets x 15 Reps

Dumbbell Tricep Extension

5 Sets x 15 Reps

Bench Dip

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 15 Reps

EZ Bar Tricep Extension

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Machine Dip

5 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 15 Reps

Cable Tricep Kickback

5 Sets x 15 Reps

Cable Tricep Kickback

5 Sets x 15 Reps

Cable Shoulder Extension

5 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension

5 Sets x 15 Reps

Smith Machine Bicep Curl

4 Sets x 15 Reps

Smith Machine Bench Press (Close Grip)

4 Sets x 15 Reps

Smith Machine Bent-Over Row

4 Sets x 15 Reps

Smith Machine Split Squat

4 Sets x 15 Reps

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Smith Machine Shoulder Press

4 Sets x 15 Reps

Smith Machine Shrug

4 Sets x 15 Reps

Smith Machine Bench Press

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 30 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Cable Incline Pulldown (Supine)

5 Sets x 15 Reps

Cable Cross-Over

5 Sets x 15 Reps

Machine Back Extension

5 Sets x 15 Reps

cable squats

5 Sets x 15 Reps

Plank

5 Sets

Stability Ball Trunk Rotation

5 Sets x 15 Reps

Alternating Heel Touch

5 Sets x 15 Reps

Abdominal Hip Roll

5 Sets x 15 Reps

Lying Alternating Knee Raise

5 Sets x 15 Reps

Forearm Plank with Hip Abduction

5 Sets x 15 Reps

Toe Touches

5 Sets x 15 Reps

Parallel Bar Hip Raise

5 Sets x 15 Reps