Push-Up

3 Sets x 12 Reps

Bench Dip

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Barbell Military Press

1 Set x 6 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 6 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Prisoner Squat

3 Sets x 12 Reps

Jump Squat

3 Sets x 12 Reps

Bodyweight Squat

3 Sets x 12 Reps

Single-Leg Calf Raise

3 Sets x 12 Reps

Bodyweight Side Lunge

3 Sets x 12 Reps

Trap Bar Jump

6 Sets x 4 Reps

Jump Squat

5 Sets x 4 Reps

Long Jump

5 Sets x 4 Reps

Dumbbell Jump Squat

6 Sets x 4 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Bent-Over Row

6 Sets x 4 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Spoto Bench Press

6 Sets x 4 Reps

Barbell Military Press

1 Set x 10 Reps

Air Bike

3 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps

Leg Pull-In

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Jackknife Sit-Up

3 Sets x 12 Reps

Alternating Heel Touch

3 Sets x 12 Reps

Plank

3 Sets

Barbell Deep Squat

3 Sets x 6 Reps

Barbell Front Squat

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Barbell Deadlift

2 Sets x 6 Reps