Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Elliptical Training

1 Set

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Squat

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Seated Wrist Curl (Palms Down)

4 Sets x 8 Reps

Treadmill Running

1 Set

Dumbbell Rear Deltoid Row

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Weight Plate Front Raise

4 Sets x 20 Reps

Air Bike

4 Sets x 50 Reps

Crunch

4 Sets x 50 Reps

Decline Reverse Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Side Bridge

4 Sets

Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Elliptical Training

1 Set

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Side Lunge

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Jackknife Sit-Up

3 Sets x 12 Reps

Mountain Biking

3 Sets

Boxing

3 Sets

Machine Ab Crunch

4 Sets x 15 Reps

Kettlebell Advanced Windmill

4 Sets x 10 Reps

Barbell Side Bend

4 Sets x 15 Reps

Cross Body Crunch

4 Sets x 20 Reps

Dumbbell Side Bend

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Mountain Biking

1 Set