Barbell Bench Press

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Leg Raise

4 Sets x 8 Reps

Barbell Lunge

4 Sets x 8 Reps

Crunch

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Air Bike

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Oblique Crunch

4 Sets x 8 Reps

Bodyweight Calf Raise

4 Sets x 8 Reps

Dumbbell Side Bend

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Treadmill Running

1 Set

Hamstring Stretch

4 Sets x 8 Reps

Wall Calf Stretch

4 Sets x 8 Reps

Hip Stretch

4 Sets x 8 Reps

Cross-Leg Side Stretch (Supine)

4 Sets x 8 Reps

Bench Leg and Hip Stretch

4 Sets x 8 Reps

Iron Cross Stretch

4 Sets x 8 Reps

Seated Floor Hamstring Stretch

4 Sets x 8 Reps

Soleus and Achilles Stretch

4 Sets x 8 Reps

Elliptical Training

1 Set

Recumbent Bike

1 Set

Barbell Wrist Curl (Posterior)

4 Sets x 8 Reps

Barbell Reverse Curl

4 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 8 Reps

Barbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Dumbbell Seated Wrist Curl (Palms Down)

4 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 8 Reps